Mindful eating is an application of a broader approach to living called mindfulness. It involves being fully aware of what is happening within and around you at the moment. Mindful eating can reduce your daily calorie intake. By paying attention to what you are putting into your mouth, you are more likely to make healthier food choices. And you will enjoy meals and snacks more fully. Applied to eating, mindfulness includes noticing the colours, smells, flavours, and textures of your food. It also means getting rid of distractions like television or reading or working on your computer. Practice this method, eat one meal a day or week in a slower, more attentive manner.
Some tips to help you get started:
- Set your kitchen timer to 20 minutes, and take that time to eat a normal-sized meal.
- Try eating with your non-dominant hand
- Eat silently for five minutes
- Take small bites and chew
Before opening the fridge or pantry take a breath and ask yourself, “Am I really hungry?” Do something else, like reading or going on a short walk.