Three small changes for ten days can begin to transform your health.  Pick three from the list below:

Exerpted from: Mindless Eating by Brian Wansink:

1. Instead of snacking on chips from the bag, divide foods into smaller individual servings. You won't be so tempted to overindulge by eating the whole bag accidentally.

2. Eat in a well-lit room. You eat less when you can see what you're eating.

3. Use smaller utensils and serving spoons. It's an easy way to slow down how fast we eat.

4. Use the 1/2 rule. Aim for 1/2 as much protein and carbohydrates while doubling your servings of vegetables and fruit.

5. Fill your plate, but keep it small. When you use a smaller plate or bowl, this will naturally reduce portion size.

6. Come up for air. Try and slow down your pace at the table so you can rely on your body's internal cues. Then follow them - stop eating when you start to feel full rather than when your plate is clean or when you're over-stuffed.

7. Downsize rather than Supersize. Instead try ordering a size down from what you would normally order.

8. Pre-plate your food instead of serving it family style. It's easier to make more healthful serving choices when you make decisions before you start.

9. Pass on second helpings.

10. Use taller, narrower glasses rather than shorter, wider ones. You'll pour less, but you probably won't notice the difference.

11. Prepare healthy snacks for when you're on-the-go (try carrying along an apple or a small bag of carrots).

12. Minimize variety in your snacks. You'll be surprised to find yourself getting bored with the same old stuff, and you'll eat less.

13. Put your apples on display. Show-off healthy foods in a prominent, well-lit area of your eating space, and banish unhealthy foods to the back corner of your cabinets.

14. Keep unhealthy foods hidden or out of reach.  Out of sight really is out of mind.

15. Turn off the TV. When distracted, we tend to consume more calories inadvertently.

16. Eat meals with people who eat more healthfully than you do. Studies have shown that we're influenced by the food choices the people around us are making.

17. Finish chewing each bite before reloading your fork.

18. Here's one for the whole family: rename healthy foods to make them sound more appealing. You might turn down a carrot-beet smoothie, but would you refuse a rainforest cocktail?

19. Divide your food in half before beginning a meal. Then pause for a minute between halves to assess your hunger.

20. Drink a tall glass of water before you eat - it's easy to mistake thirst for hunger.

Roberta Roberts Mittman, L.Ac., Dipl.Ac., M.S., PLLC and Associates.
40 Park Avenue, New York, NY 10016 * 212-686-0939 * Toll Free: 1-866-RMITTMAN