If your meals consist of scrolling, emails, or other distractions, you’re not alone. Mindful eating involves paying close attention at mealtimes. It’s not about perfection but building awareness and a healthy relationship with food that ripples into better habits.
The benefits of mindful eating include not overeating, enjoying meals, and making intentional food choices. Mindfulness also supports digestion and portion control.
Eliminate Distraction
Being distracted can lead to overeating. To avoid distractions during meals, don’t eat in front of the television and put away your phone or computer to fully focus on your body’s cues.
Focus on Satiety Cues
Mindful eating involves savoring each bite (flavor, texture, etc.) and paying attention to hunger and satiety. Your body sends subtle cues that you should stop eating. Be aware of overeating caused by boredom, seeing food, stress, anxiety, or sadness.
Pause Between Bites
Eat slowly and mindfully pause between bites, as it can take up to 30 minutes to recognize fullness after you begin eating. Putting your fork down after the first few bites can help too.
Minimize Additives
Minimize highly processed foods loaded with sodium, artificial sweeteners, and added sugar that might trigger cravings and wreak havoc on healthy habits.
By slowing down and listening to your body’s signals, you can enjoy meals while making healthy choices.
Your Challenge:
Option 1: Use a food journal to record what you eat and how you feel afterward.
Option 2: Set a timer to spend at least 20-30 minutes eating a meal.
Option 3: Eliminate at least one meal-time distraction, such as your phone or TV.
Go Above & Beyond: Share your favorite mindful eating strategy with a loved one.
