is a powerful tool that allows you to enjoy meals more, make healthier food choices, control cravings, identify eating triggers, and help you better understand your relationship with food.
Being mindful about what you eat doesn’t have to be scientific or mysterious – boiled down to the basics, it is as simple as paying close attention to what, how, when, and why you are eating.
Eating mindfully takes practice but it can be fun to experiment. Get started by trying the following mindful eating techniques:
- Sit down at a table. Use pretty dishware, napkins, and real utensils.
- Don’t multitask when eating. Eat away from your desk, phone and T.V. If you must eat at your desk, clear away clutter and face away from the computer. Eat in silence when possible.
- Slow down. Take the time to chew food thoroughly and pay attention to the taste, smell, and texture.
- Practice making healthier choices while shopping and meal planning. Check in with yourself after making a healthier food choice. How do you feel compared to when you make eat a less healthy option?
- Grocery shop mindfully. Where is the food coming from? Where and how was it grown? How might I feel after I eat this food?
- Notice when you start feeling satisfied or full. Remember it takes 20 minutes for your stomach to communicate to your brain that you are full.
- Before you reach for something to eat, check in with yourself and ask why. Are you truly hungry or just bored?