Mindful Eating Tips

Mindful Eating Tips

- Make eating an event.  If you feel like you want to eat, take the time to eat mindfully and with a focus on only the food you are eating.  (Not watching T.V. or doing something else at the same time). 

- Be mindful of how full you make your plate, by closely observing each scoop you put on.  

- Once your plate is full to the desired amount take a moment to closely look at what is on your plate.  Notice the colors, the textures, the shapes, and the aroma of the food. 

- Next, take a moment to think about your body.  Does your body feel hungry?  Is your mouth salivating?  Do you feel thirsty?  Do you feel relaxed and ready to eat mindfully? 

- While looking at your plate, take three deep slow breaths.  Relax your body and prepare for eating. 

- While eating, take your time in every bite.  Chewing slowly, noticing the texture and taste in your mouth.  Move the food around in your mouth and notice the different tastes on the different sides of your mouth.   

- Chew each bite well, this aids in digestion as well as slowing eating down.  

- Enjoy being in the present moment, and enjoy each bite you take.  Think of peace, joy, contentment and happiness while you eat.  

- Eat in silence if you are alone and think about the nourishment your food is providing. 

- If with another, put on soft dining music, light candles and talk in soft tones. Talk about the food you are eating with one another.  Talk about the flavor, color textures.   Make everyday meals an event!  

- There is no need to place your fork down between bites if it becomes a distraction.  Do what feels comfortable to you.  All you need to do is eat slowly, thinking about each bite and the taste. 

- Eat until you feel the sensation of fulfillment and the feeling of hunger has passed.  

- Notice your last few bites of food with as much intention as your first few bites.  

- Upon finishing your meal, take a moment to notice that your plate may be empty or you may still have food upon it and that your hunger is satisfied either way and you have noticed this.   

- Take a moment to feel gratitude that your hunger is satisfied and you have eaten a nutritious meal.  

- Notice that you have been kind to yourself and feel proud of yourself for taking this opportunity to nourish your body.