Eating mindfully can transform your meals and your relationship with food. Instead of just shoveling in your next bite, imagine actually savoring every flavor and texture. Sounds good, right? With these simple, fun tips, you’ll enjoy your food more and maybe even shed a few pounds along the way.
Chew Slowly
Take your time and chew each bite thoroughly, aiming for at least 20-30 chews per bite. It helps with digestion and lets you savor the flavors. Plus, chewing slowly allows your brain to catch up with your stomach, so you know when you’re full and avoid overeating.
Put Down Your Fork
After every bite, put down your fork. This simple trick forces you to slow down and actually enjoy your food. It helps prevent mindless eating and makes meals more satisfying. You’ll also notice textures and flavors you might otherwise miss if you were just shoveling it in.
Eat Without Distractions
Turn off the TV, put your phone away, and just focus on your meal. Eating without distractions lets you fully appreciate your food and recognize when you’re full. Plus, you’re less likely to overeat when you’re not mindlessly munching while scrolling through social media.
Listen to Your Body
Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re full. No more eating just because it’s “time” to eat or because there’s food in front of you. This practice can help you maintain a healthy weight and improves your relationship with food.
Enjoy Your Food
Take the time to really taste and enjoy your food. Notice the flavors, textures, and aromas. This not only enhances your eating experience but also helps you feel more satisfied with less food.
Portion Control
Serve yourself smaller portions to start with. You can always go back for seconds if you’re still hungry. This helps prevent overeating and makes you more mindful of your intake. Use smaller plates and bowls to make portions look larger.
Stay Hydrated
Drink a glass of water before and during your meal. Sometimes we mistake thirst for hunger. Staying hydrated can help you feel fuller and prevent overeating. Plus, water aids in digestion and keeps you refreshed.
Appreciate Your Food
Take a moment before eating to appreciate your food. Think about where it came from and the effort that went into preparing it. This practice can make you more grateful and mindful about what you’re eating.
Eat With Others
When possible, eat meals with family or friends. Socializing during meals can slow down your eating pace and make the experience more enjoyable. Plus, it’s a great way to connect with loved ones and make meals a social event.
Cook More Often
Prepare your own meals whenever possible. Cooking at home allows you to control the ingredients and portions, and it often leads to healthier eating habits.
Avoid Emotional Eating
Be aware of emotional triggers that lead to eating. Instead of reaching for comfort food when you’re stressed or sad, find other ways to cope, like taking a walk or calling a friend. This helps break the cycle of emotional eating.
Practice Gratitude
Take a moment to express gratitude for your food before eating. This can enhance your mindfulness and make you more appreciative of your meals. It can be a simple thank-you or a deeper reflection on the food’s journey to your plate.
Focus on Nutrient Density
Choose foods that are high in nutrients but not necessarily high in calories. Focus on fruits, vegetables, lean proteins, and whole grains. This way, you get the most nutrition out of your meals without overeating.
Be Patient
Give yourself time to develop mindful eating habits. It won’t happen overnight, but with practice, you’ll become more attuned to your body’s needs and more mindful of your eating habits. Be patient with yourself and enjoy the journey.
10 Ways Social Media Skews Your Perception Of Healthy Eating
Scrolling through social media can make it seem like everyone else has their healthy eating game perfectly figured out. But the reality is often very different from what’s shown online. From unrealistic standards to unverified health claims, social media can really mess with your perception of what healthy eating should look like. Here are just some of the ways these platforms skew our views and what you can do to stay grounded and healthy.
Read it Here: 10 Ways Social Media Skews Your Perception Of Healthy Eating
11 Foods That Can Help Reduce Stress And Anxiety
Stress and anxiety can really take a toll on your daily life, but did you know that what you eat can make a big difference? There are certain foods that can help you feel calmer and more relaxed. Adding these stress-busting options to your diet is an easy and tasty way to help improve your mood.
Read it Here: 11 Foods That Can Help Reduce Stress And Anxiety
*Select images provided by Depositphotos.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
