Mindful Eating - 6 steps to build the habit
Mindful Eating is eating with attention and intention. Slow down and give it a try.
How often do we rush through our day not fully paying attention to the present moment? How many times have you eaten a meal while doing two, three or more other things at the same time? There is more to eating than just getting something into us. When we practice mindful eating we benefit in many ways. We are more likely to enhance our enjoyment from food when we slow down and take time to appreciate what we are eating. We are also more likely to be in touch with our feelings of satisfaction, able to stop at a ‘just right’ for us amount of food and foster a nonjudgemental approach leading to an improved relationship with food and our body.
Here are just 6 steps to enhance your habit of mindful eating
REDUCE DISTRACTION
Research shows that we are more satisfied by our meals and less likely to overeat if we tune in when we are eating. Turn off the computer, put down the phone. Pay attention to the experience of eating.
PAUSE AND REFLECT
Start by sitting down, taking a breath, take a moment to appreciate the food before you. Express gratitude for the meal or snack and the work it took to bring it to you.
ENGAGE YOUR Senses
Start with your sight, appreciating the colours on your plate. What can you hear, smell or feel as you engage with your food? Take time to truly taste the first bite.
FOCUS ON FLAVOUR
There are five basic tastes we experience: sweet, sour, bitter, salty and umami. As you eat, see if you can notice all five. How do the tastes change as you eat?
TUNE IN TO TEXTURE
The feel of food in the mouth is something we often overlook. Tune in to how the texture changes as you chew. Notice how the food feels as you swallow.
SLOW DOWN AND NOTICE
Enjoying food mindfully brings greater awareness of our hunger and fullness level. Slow down, put down your utensils occasionally. Notice when you begin to feel satisfied.
Can you stop eating before you become overfull or uncomfortable?