“The core principles of mindful eating include being aware of the nourishment available through the process of food preparation and consumption, choosing enjoyable and nutritious foods, acknowledging food preferences non-judgmentally, recognizing and honoring physical hunger and satiety cues, and using wisdom to guide eating decisions.” –Cheryl Harris, MPH, RD
Benefits of eating more mindfully are to bring awareness to your hunger and fullness, avoid overeating or eating too fast, improve weight management, reduce stress, have more appreciation for what you are eating, make better food choices, improve your relationship with food, and appreciate your meals more.
So foodies, here’s how you can take your enjoyment of food to the next level!
Start with one meal – with any new habits, practicing “small successes” have been proven to be more effective…so start with one meal, or even part of a meal, and be aware of how hungry you are before your meal and when you become full.
Remove distractions – avoid looking at your phone, watching TV, or reading a book while you eat. Give your full attention to your meal, otherwise you may completely not realize when you’re eating and you won’t feel satisfied by the meal.
Tune in – become aware of your mindset and recognize there is no right or wrong way to eat, and if you find yourself losing focus on the meal, gently bring your thoughts back to what you’re doing…basically just like meditating 🙂
Use your senses – analyze one item from your dish as you eat it…the smell, textures, colours, flavours. Try noticing how they change as you chew it.
Take your time – mindful eating requires slowing down, allowing your digestive enzymes to kick in and know when you’re full.
Try these techniques on your next meal and let me know how it goes! I will be practicing these this week too.
Source: The Chopra Center