What is mindful eating?

Mindful eating is the practice of being aware while eating and using your senses. Ask yourself: how does it look? How does it feel? How does it smell? Does it have texture as you chew? What is the flavor? Do you like the flavor? Is the temperature hot or cold? Would you describe the flavors bold, subtle, sour, sweet, spicy, savory, memorable, or even forgettable?

Why is mindful eating so important?

It’s important because in our lives we tend to get overwhelmed by daily life activities like work, raising children, chores, socializing, or personal setbacks can hinder your eating schedule and habits. Things like television or eating on the go can distract you from recognizing your hunger and when you’re full. Mindful eating can also lead to better portion sizes control.

When can we practice mindful eating?

Mindful eating can be practiced at any meal or when you think you’re hungry.

Ways to Practice Mindful Eating:

1.)    Listen to your body when it says you’re full.

2.)    Eat when your body tells you it’s hungry by stomach growling or fatigue.

3.)    Eat with others.

4.)    Use an eating schedule.

5.)    Eat healthy foods that provide nutrients.

6.)    Eat and do nothing else. No multi-tasking.

7.)    Consider where your food comes from.

We challenge you!

For the longest times parents practiced the “clean plate” approach. It’s been branded into our minds that every bite on our plate must be gone to prevent waste. We want to challenge this mind set by making it simpler.

1.)   Use a smaller plate. After finishing the plate wait 15 minutes to see if you’re still hungry. If not, pass on seconds.

2.)   Always leave 2 bites on your plate, even if you still think you’re hungry. Help your brain adjust to the new standard of “It’s okay not to finish your plate.”

Eating based on your “hunger cues” is a simple concept but it can get rather complicated if you don’t recognize true “hunger cues”. Ask yourself, are you truly hungry? Are you bored? Do you normally snack around this time? Our serving size and eating schedules are unique to each individual and we can utilize mindful eating to avoid over eating.