When life seems crazy it can be difficult to find time to set aside for meals. However it is important to take the time to eat, make nourishing your body a priority, and enjoy the experience of food. When we multitask at meals, always eat on the go, or are not mentally present at meals, it is easy to eat past the point of fullness. We can also lose satisfaction with food and forget to value and enjoy it. We may also eat when we are bored or stressed but not actually hungry. Integrating mindful eating practices can help you relearn how to have proper meals and eating experiences. Here are some helpful tips to get you started:
Place all your food on a 9 inch dinner plate. Avoid eating straight from the bag or using small bowls that do not provide you an adequate amount of food and make you want to go back for more.
Treat your meal as an experience. Put on some nice music, listen to a podcast or enjoy conversation with your family or friends.
When you are eating, only focus on the meal. Try not to multi-task by driving, watching TV or being on your phone at the same time.
Eat slowly and savor your food. Note the flavors and textures that you enjoy.
Listen to your body's signals. Pay attention to your hunger and fullness cues and stop when you are full. Note if you are still hungry, if you are comfortably full, or if you are overly stuffed. Use this information to inform your next meal.
Know that no one meal will be your last. Be present and enjoy the meal in that moment without worrying about future meals.
For more information on mindful eating, check out these resources:
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