In today’s fast-paced world, it’s easy to fall into the trap of mindless eating. However, by adopting the practice of mindful eating, we can break free from this cycle and develop a healthier relationship with food. Mindful eating encourages us to be present in the moment, listen to our bodies, and make conscious choices that nourish us physically and emotionally. In this article, we will explore the concept of mindful eating and provide practical tips to develop a healthy relationship with food. Let’s embark on this journey of developing mindfulness around our eating habits.
Slow down and savour each bite.
One of the fundamental aspects of mindful eating is slowing down and truly savouring each bite. Take the time to chew your food thoroughly, paying attention to its texture, flavours, and aromas. By eating slowly, you allow your body to recognise feelings of fullness, preventing overeating and enhancing digestion.
Tune into your hunger and fullness cues.
Developing awareness of your body’s hunger and fullness cues is key to mindful eating. Before you start eating, take a moment to assess your level of hunger on a scale from 1 to 10. Begin eating when you’re moderately hungry and stop when you feel comfortably satisfied, around a 6 or 7 on the scale. This practice helps you establish a healthier balance and prevents both overeating and undereating.
Engage your senses.
Engaging your senses during meals is an essential part of mindful eating. Take the time to notice the colours, smells, and textures of your food. Pay attention to the flavours and how they evolve as you eat. By fully immersing yourself in the sensory experience, you can enhance your enjoyment and satisfaction from each meal.
Remove distractions.
To cultivate mindfulness during meals, it’s important to minimize distractions. Turn off the television, put away your phone, and create a calm and peaceful eating environment. By eliminating distractions, you can fully focus on your food and the act of eating, fostering a mindful connection with your meals.
Practice portion control.
Developing portion control habits is essential for a balanced diet. Use smaller plates and bowls to create the perception of a fuller plate. Pay attention to your body’s signals of fullness and avoid eating beyond your needs. By practicing portion control, you can enjoy a variety of foods while maintaining a healthy weight.
Develop gratitude.
Cultivate a sense of gratitude for the food on your plate. Reflect on the effort and resources that went into producing and preparing your meal. Express gratitude for the nourishment it provides your body and the joy it brings to your senses. Developing gratitude allows you to approach your meals with a positive mindset and appreciation for the nourishing power of food.
Listen to your body’s cravings.
Listen to your body’s cravings without judgment or restriction. Allow yourself to enjoy your favourite foods in moderation and without guilt. By honouring your cravings and finding a balance, you can satisfy your desires while still nourishing your body.
Mindful eating is a journey of developing a healthy relationship with food. By developing mindfulness around our eating habits, such as slowing down, tuning into our body’s cues, engaging our senses, removing distractions, practicing portion control, developing gratitude, and honouring our cravings, we can foster a nourishing and mindful approach to eating.
Try slowing down with this Spicy Zucchini Soup and savour all its flavours!
TRY THIS WEEK’S RECIPE: Spicy Zucchini Soup
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
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