7 Tips for Mindful Eating

Thursday, November 29, 2012

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Mindful eating means preparing, choosing, and eating with awareness. This means being aware of how your food environment and emotions might be affecting your food choices and how much you are eating. It also means listening to your body for hunger cues, paying attention to knowing when you’re full, and stopping eating when your body says “enough.” Mindful eating also involves taking time to experience food through all five senses (taste, sight, touch, smell, and sound).

Here are some tips for being a more mindful eater:

  1. Eliminate distractions—turn off the phone, television, and computer.

  2. Sit down at the dinner table to eat so you can focus on eating.

  3. Avoid serving “family style” and keep serving dishes in the kitchen so you have to consciously choose to get seconds.

  4. Re-evaluate your portion sizes, and consider starting with a smaller portion

  5. Take your time while eating, and explore your food with all five senses! We often think about how food smells and tastes. But how does it feel in your mouth? How does it look on the plate? How does it sound as you chew?

  6. Take a moment to appreciate the opportunity to care for your body through eating healthy.

  7. Do a belly check: Are you really hungry or eating for some other reason?

Following these steps can help you to enjoy your food more and it can help you to eat healthier portions. To further explore mindful eating, try the Mindful Eating Exercise.  

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