Struggling to stick to a diet? Look at or smell some fruit!

Struggling to stick to your diet? Then make sure you stock up on fruit and veg – even if you don’t eat it. In a study published in the journal Eating Behaviors, British researchers say that looking at, smelling, or actually eating healthy foods (like whole fruit or a salad) can help dieters stay on track when they're hungry.

And not just because they're low-cal; but also because they remind us of our commitment to good health and nutrition. The research, presented at the Annual Meeting of the Society for the Study of Ingestive Behaviour, is actually three separate studies from the University of Leeds.

In the first study, women smelled either fresh orange slices or pieces of chocolate, and later were allowed to eat whatever they wanted. Those women who were currently dieting and who had smelled oranges ate 60% fewer sweets than those who had smelled chocolate. (The ladies who weren't dieting ate about the same amount, regardless of what scent they'd sniffed.)

The second study looked at participants completing a computer task while either food or non-food images flashed across the screen. Afterward, those who'd seen healthy foods ate less junk food than those who'd seen non-food objects.

And in a third study, people ate either a salad or garlic bread before a pizza dinner. Although the salad and garlic bread had the same number of calories, those who'd munched on greens first ate less throughout the entire meal.

All three studies suggest that exposure to healthy foods can help dieters make better decisions about their food. Co-author Nicola Buckland adivises that, when tempted by food, dieters should “take a few moments to focus on the sensory properties of healthy food, such as the sight and smell of fruit or salad vegetables”. She added: “Healthy food cues can provide an instant reminder to dieters.”

Buckland also recommended filling our fruit bowls and keeping the fridge well-stocked if we want a bit of extra help sticking to our diet plans.

“Increasing the presence of healthy foods in places where overeating is most likely to happen, such as the fridge, kitchen cupboards and on the desk at work, may help remind dieters to limit their food intake”, she said.

If you’re heading out and you know you’ll be tempted to cheat, pack an apple in your purse or some baby carrots in your clutch. Every time you open your bag, you’ll be reminded of your healthy-eating mission, says Buckland. Or you can “order a salad as a starter to help reduce intake”, Miss Buckland added. 

These are strategies we already know we should be doing ... but it's nice to get a refresher -- and to know that they're actually proven to work.

Sources: http://www.dailymail.co.uk/health/ , http://www.self.com/blogs/