The first step to mindful eating is focus. You must be able to calm yourself and focus on your eating. Truly pay attention to what you are eating, and this will help you to indulge in the less than healthy foods less often. Be attentive to your food as you buy it, prepare it and serve it as well as consume it.
Start with Your Shopping
When shopping for food, consider the health value of the items you are purchasing. Avoid impulse buys and focus on healthier choices. Fill your cart with produce and avoid the center aisles which are home to unhealthy processed foods.
Know when you are Hungry
Eat when you are hungry. Learn to recognize when your body needs food and look at your meal as fuel. If you learn how to eat when you are hungry instead of because something tastes good, you will be able to eat less and feel better.
Appreciate the Food
Take time to appreciate what you are eating. Look at your meal and everyone around you. Find gratitude in the moment and silently express it. Enjoy the food you are about to eat as well as the company of anyone you are dining with.
Open Your Senses
Another thing to consider is opening your senses to the meal. This can be done while you are cooking and eating. Pay attention to the appearance of your food, using sight to guide you. Hear how the food sounds as you cook it as well as how it tastes on your tongue. Opening your senses to your meal is a new way to enjoy food and helps you to be mindful of your choices.
Small Bites and Slow Eating
When eating, take time to eat small bites and slow down how you eat. You will find the food tastes better when your mouth is not full, and you are not gobbling it down. Put your utensil down after bites to slow down the process.
Chew Your Food
Be sure to chew your food thoroughly to really taste. It takes 20 to 40 chews in order to fully taste the flavor and texture of your dish, depending on what you are eating. This helps you to be more mindful as well to your eating.
Mindful eating is becoming a popular choice among nutritionists as a great way to eat better and recognize healthy choices. Consider this technique today if you are on the path to better eating and wellness.