Secrets of Enjoyable Eating

Indulge without leaving your diet behind.

The idea that you should take pleasure in food is sometimes controversial.

In fact, an advisory committee for the 1997 federal Dietary Guidelines for Americans changed the instruction "enjoy a variety of foods" to "eat a variety of foods." (The current guidelines use the word choose.) After all, if you enjoy your food, won't you over-enjoy? Not necessarily.

Many nutrition researchers say it's better to selectively indulge your tastes for finer (read: richer) foods than to eat a bland, boring diet you'll see tire of. Here are some ways to increase your pleasure without overindulging your appetite.

Slow the pace. The best sensual experiences are savored. By eating more slowly, you deepen your experience of flavors, better appreciate the social aspects of a meal, and give your body's appetite controls more time to signal that you're full, so you ultimately eat less.

Engage the senses. Pleasure doesn't have to mean calories. You can boost your enjoyment of a meal by appealing to senses other than taste. Examples: Buy a small bouquet of flowers or gather cuttings from your garden to brighten your table, dine by the light of a small votive candle, or play your favorite music at dinnertime.

Indulge like royalty. Choose one sinfully delicious chocolate instead of a box of fat-free cookies. The intensity and richness of the treat will make you feel satisfied, and it will actually have fewer calories than a larger portion of a "healthier" snack.

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