Being fully engaged in the process of eating, and developing awareness of how the foods we are eating affect our physical and emotional state. For many people, mindful eating helps them enjoy and appreciate their food more, so they’re able to gain greater satisfaction from smaller quantities of food.
Ditch distracting dining
Eating while watching television, reading or engaged in another activity distracts you from focusing on the food you’re eating, diminishing the feeling of satisfaction it may otherwise provide. According to research published in the American Journal of Clinical Nutrition, distracted or hurried eating can lead to overeating, while eating slowly and mindfully is associated with better intake control.
Munch more mindfully
•Take small bites, and chew each bite thoroughly to savor the taste.
•Eat slowly, so you can recognize when you begin to feel full.
•Be grateful for the food you are enjoying, and to the growers or animals who produced it.
Counteract cravings
Try these tips to tame temptations when you’re trying to avoid certain foods:
•Brush your teeth. The minty toothpaste flavor may be all it takes to divert your focus from a food craving.
•Find another focus. Whether it’s an act of self-care, phoning a friend, picking up a coloring book or taking a walk, try shifting your focus away from food.
•Have a healthy substitute. Be prepared by having alternative snacks on hand when a craving can’t be curbed, or maybe enjoy a cup of hot tea instead. ✲
