mindful eating

Size does matter?

Do you know that if you are given a larger plate of food or a larger can drink, you would mindlessly eat more?

These days, there are so many food products from burgers to drinks with an upsized option. And clever marketing schemes would also promote that it is better for value!

For instance, if you are given a 500ml can of coconut water, you are likely to finish that can in one sitting. However, if you are only provided a 330ml can of coconut water, you would just be having that amount instead.

If you do not want to mindlessly overeat, choose a smaller package over the larger one. Likewise, choose a smaller plate over a larger one, so that the amount of food looks “more”. And, you might still feel peckish if you place the same quantity of food on a large plate.

Of course, if there is still room for seconds, you may go ahead!

Mental Wellness with Good Nutrition this Festive Week

Selamat Hari Raya Puasa from all of us at Food Canopy. With the festive eating coming your way, there is bound to be anxiety, stress, and expectations when we dine with our family and loved ones. Celebrate mindful eating this festive week ahead.

Eat, but with pace. Especially when breaking fast, we tend to dig into our food with speed. Our brains are only able to register that we are full after 20 minutes. Chew and bite your food. Start with something that requires you to munch more than foods that are easily broken down.

Combat stress with good nutrition. Include a variety of fruits and vegetables as they contain vital vitamins and minerals like vitamin B group, C, calcium magnesium, and zinc which are depleted when we encounter stress on a daily basis.

Also, stay hydrated instead of caffeinated. We would be very dehydrated after a long fast and caffeine from foods like coffee, energy drinks are not going to help as it dehydrates us further.

Lastly, it is a time where we spend quality time with our loved ones. Do not avoid foods as we might crave and overindulge after. Be mindful, slow down, and do not rush. Such baby steps help us with our mental well-being as well.

6 Dining Out Health Hacks

These days, ‘upsizing’ has surpassed fast-food restaurants. From Japanese donburi bowls to soups where you could get an extra helping of noodles, the options are endless. “Value meals” in jumbo sizes are easy to over indulge and often, it means more sauces, cream and butter to create flavour bombs.

These are 6 suggestions that you could adopt while dining out to keep health goals in check.

#1 Avoid starters that are deep-fried or dressed in creamy sauces
Anything that is high in fat would actually keep us full. High-fat foods delay stomach emptying and therefore leaves you less space to consume what your body actually needs – essential nutrients; especially those that are from fruits and vegetables. Go for clear soups, greek yoghurt, a refreshing vegetable salad drizzled with lime or lemon dressing or a handful of mixed nuts.

#2 Vegetarian options are not always healthier
Yes, you heard us right. Tell your partner, your classmate and everyone else. Mock meat burgers to acai berry bowls are trending but, just because they are vegetarian, that does not mean they are off the hook being high in calories. Steer away from dishes that are covered in melted cheese or cooked with coconut milk, that is high in saturated “bad” fat.

#3 You do not have to forgo your dessert
Yaaaaaaas to desserts. If you are on Team Dessert, good news. There are hearty options out there like sorbets and even meringues. If you like fruits, puddings are generally fine. Of course, who would say no to rich chocolate cakes?! Share the guilty pleasure with your BFF.

#4 Tabao like a boss
Be a Karen. If you cannot finish your food, gurrll get a takeaway box. Not only you are helping the environment by reducing food wastage but also saving your pockets.

#5 Mindful eating aka take your time
Our brain takes about 20 minutes to register that we are full. Take your time to eat so that you do not overeat.

#6 Eat at Food Canopy outlets
Prefer to eat at a food court? Food Canopy outlets have not only your calories in check but also offer a wide variety of cuisines to choose from. Also, do pop by the CAN stations (health corners) for your BMI checked! Don’t say bojio.