Having previously gotten into a discussion with a fellow blogger, Pursue Natural, on the importance of moderation, I decided to make a post on this topic in which I will include some great cultural sayings which promote this vital health practice.
So, cutting down puts you a cut above! Yes, it is true that eating too little or dieting (which can sometimes be an abandonment of food altogether) is certainly unhealthy and not advisable! However, it is important for us to listen to the biological signs of our bodies and recognize when we are no longer hungry. In chapter 46 of journalist Michael Pollan‘s Food Rules, I found quite a few cultural sayings like “You need to tie off the sack before it gets completely full,” (German) and “hara hachi bu” – (Japanese for “people should stop eating when they are 80% full”) which advise us to quit the downing when our stomachs are no longer growling.
A few other examples: “The Ayurvedic tradition in India advises eating until you are 75% full; the Chinese specify 70% percent, and the prophet Muhammad described a full belly as one that contains 1/3 food and 1/3 liquid–and 1/3 air, i.e., nothing.” (quoted from Pollan’s Food Rules) Like the French, the Spanish also say “Tengo hambre” (“I have hunger”) and “Ya no tengo hambre” (“I no longer have hunger”) to express “I’m hungry” and “I’m full.” So maybe this is a good way to think of it; after all, we feel less inhibited by a content stomach than an overloaded one.
Ellie Krieger also explores some great tips in an article called Get Wise About Serving Size which include using smaller plates–making us cut down without even realizing it; maximizing our veggies–which fill our stomachs more than meats and oils do, especially with healthy nutrients; and “going easy on the helpings.” A family tradition which I also find very beneficial (and which I was happily surprised to find among Krieger’s tips) is a first course of vegetable purée soup. Just cook some cut-up vegetables in a little olive oil, water, and broth (bouillion works as well) and purée them in a blender/Thermomix/Vitamix. The soup tastes great and lets you go lighter on the main meal! (Some of my favorites are zucchini-squash-basil, carrot-ginger, and asparagus-almond.)
Not only is cutting down a simple way of moderating our quantities to what we actually need, but it also allows us to spend wisely on more quality and less quantity. As the French say, the best bite is the first!