How to Practice Mindfulness When It Comes to Healthy Eating

How to Practice Mindfulness When It Comes to Healthy Eating

Have you ever eaten a whole bag of chips while watching TV and not even noticed? This happens to many of us! Mindful eating can help. Mindful eating means paying full attention to your food and how you eat it. It helps you make better food choices and enjoy your meals more.

What Is Mindfulness?
Mindfulness means noticing what's happening right now without judging it. When you eat mindfully, you focus on your food - how it tastes, smells, and feels. You also pay attention to your body's signals about hunger and fullness.

Why Practice Mindful Eating?
Mindful eating has many benefits:

• You enjoy your food more
• You eat less junk food
• You notice when you're truly hungry or full
• Your digestion improves
• You make healthier food choices

Simple Ways to Eat More Mindfully
1. Slow Down
Many of us eat too fast! Try to:

Put your fork down between bites
Chew each bite 15-20 times
Take at least 20 minutes to finish a meal

2. Turn Off Distractions
When eating, turn off:

• The TV
• Your phone
• Your computer

This helps you focus just on your food.
3. Use All Your Senses
Before you take a bite:

• Look at the colors on your plate
• Smell the different aromas
• Feel the texture of your food
• Listen to the sounds as you cut or bite into food
• Finally, taste each flavor

4. Check In With Your Body
Ask yourself:

• Am I truly hungry, or am I bored or sad?

• How full do I feel right now?

• Will this food give my body good energy?

• 5. Practice Gratitude
  Before eating, take a moment to feel thankful for:

• The people who grew the food

• Those who cooked it

• Your body that lets you enjoy it

• 6. Start Small
  You don't have to eat mindfully at every meal. Try it once a day at first, maybe with a snack or breakfast. Even one mindful bite is a good start!
  Fun Mindful Eating Activity
  Try this with a simple food like a raisin or orange slice:

• Hold it in your hand and look at it closely

• Smell it

• Feel its texture

• Put it in your mouth but don't chew yet

• Notice how it feels on your tongue

• Slowly chew it, noticing all the flavors

• Swallow, and notice how you feel

Mindful eating isn't about perfect eating or diets. It's about being present with your food and your body. When you eat mindfully, healthy eating becomes more natural and enjoyable. Your body knows what it needs - mindfulness helps you listen!