Some foods make it hard to notice how much you’ve eaten.
Soft foods are easy to chew quickly and swallow without much work. That reduces the time your body has to register fullness and satisfaction. Many soft foods are made with refined flour and added sugar. But even vegetables when cooked long enough become soft.
A practical shift is to favor foods that require chewing.
For example:
- Choose whole fruit instead of applesauce
- Choose beans or lentils instead of spreads or dips
- Choose intact grains like oats or rice instead of foods made with flour (pulverized grains)
- Choose harder vegetables that still have some crunch to them (this may require adjusting the amount of time you cook them)
This isn’t about slowing yourself down consciously. The food does it for you.
