Incorporating Mindful Eating into Your Day
The idea of mindful eating and eating intuitively has been around for many years, but recently it has gained more popularity. Mindfulness is a Buddhist concept and is a form of mediation. Instead of following a fad diet that often isn’t sustainable for more than a few days or weeks, mindful eating is about dedicating your full attention to your experiences, cravings, and physical cures when eating. So, how exactly do you eliminate the distractions around you and savor your meal?
Tips to incorporate mindful eating into your day:
Bring all of your senses to the meal - When you’re cooking, serving, and eating your food, be attentive to color, texture, aroma, and even the sounds different foods make as you prepare them. As you chew your food, try identifying all of the ingredients, especially seasonings!
Take small bites - It’s easier to taste food completely when your mouth isn’t full. Try putting your utensil down between bites to take your time with your meal.
Eat slowly - Similar to taking smaller bites, try to eat more slowly to really savor what you’re eating. The body sends its satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat. However, if you slow down, your body will have a chance to catch up to the brain and hear the signals to eat the right amount!
Know your body’s personal hunger signals - Instead of eating when we get an emotional signal whether it be from stress, sadness, frustration, loneliness, or even boredom, we can listen to our bodies. Is your stomach growling or energy low? If your body is telling you that you’re hungry, it is time to eat!
Attend to your plate - Multitasking and eating is a recipe for not being able to listen deeply to your body’s needs and wants. With your next meal, try just eating, with no screens or distractions besides enjoying the company you are sharing a meal and conversation with.
Practicing mindful and intuitive eating can help you control portion sizes and honor what your body is craving. By bringing all your senses to the meal, taking small bites, eating slowly, knowing your body’s personal hunger signals, and attending to your plate, you can master the concept of eating mindfully! With enough practice, it can even become a habit that flows naturally to you.