Why mindful eating is a must

What does it mean to eat mindfully?

Mindful eating means paying attention to your actual eating experience ? while at the same time enjoying it. It means submersing yourself fully into your meal, without multitasking. This can be tough especially in today?s fast-paced world.

Many studies have shown that eating while watching television or doing other activities at the same time can lead to an increase in calories consumed. The overall goal of mindful eating is to base your food intake on physical cues (i.e. hunger) versus emotional cues. Finding time to slow down during meals and enjoy the food you are eating is very important to developing a healthy lifestyle.

What are some important tips to incorporate mindful eating into everyday life?

? Eat slower. Take time to enjoy the food you are eating. Chew your food a little bit longer than you normally would. This will give your stomach time to tell your brain that it is full, and you might even taste new flavors.

? Enjoy silence. Eating does not necessarily have to be social hour. Meal time can be used as a time for reflection of the day or the upcoming week. Eating in silence may not work for families with children, but it can be a time to slow down from an otherwise fast-paced world.

? Shut off electronics (i.e. cell phones, television). Life as we know it can be very hectic at times. Make an effort to turn off the TV and put cell phones down. You may even learn something new from a family member or friend from engaging in conversation.

? Take pleasure in the flavor of your food. When people are in a hurry, they tend to not notice what or how much they are eating. Take time to notice all the different flavors in food. This is the perfect time to try that new recipe that you have been dying to try.

Start today by trying mindful eating in your everyday life by preparing nutritious, delicious meals and then taking the time to sit down and enjoy your hard work with family or friends. Start thinking about how you eat, and that might even change what you want to eat ? for the better!

Dietitian?s tip: Pick a food, such as chocolate, crackers or fruit, and sit down for a mindful Eating Exercise. First, look at the food, ask yourself where it came from and how far it traveled to get to you. Be grateful for your access to a wide variety of foods. Pick up the food and feel its textures, smell any aroma from the food, and mindfully take a small bite. Notice the initial sensations. Notice how the food changes as you chew. Take several more bites, being mindful of your experience. Enjoy.

*This information is not intended as medical advice. Consult a medical professional for individual advice.