Have you been hearing about mindful eating but wonder what it means? Mindful eating helps us learn to listen to what our body is telling us about hunger and satisfaction. Mindful eating helps us focus on the present moment and the sensory pleasures of eating. By incorporating the below mindful eating strategies, you are more likely to improve your relationship with food and your health. It is not about what you eat, instead, how you eat.
Here are some strategies for incorporating mindfulness while you eat:
1. Before eating, take 5 deep breaths and notice if you have any sensations of hunger. Ask yourself and reflect—am I hungry, am I thirsty, what is it I want to eat/drink? How or what am feeling? Rushed, stressed, sad, bored?
2. Assess/really check out your food and how it appeals to your senses—intently notice the colors, smell, taste, texture, savor. And, ask yourself if it is a food you really want? Does the food make your tastebuds happy? Take time to choose foods you like and satisfy you.
3. Sloooow down—this helps you to enjoy your food and tell when the body has had enough. Try putting your fork down in between bites, pausing and taking a breath between bites and chewing your food completely. Drinking water in between bites will also give the body time to signal to the brain when it is satisfied, not stuffed.
4. Do the hunger check throughout the meal by keeping your attention on eating, tasting and asking yourself if you are still hungry. You may feel full but still have food left on your plate. Give yourself permission to leave food on your plate and stop eating.
5. Your body will use the food you eat more efficiently if you chew your food thoroughly. This will help you feel full faster.
6. Be present for the experience of eating—sit down and pay attention to what you are eating and the experience of others who are at the meal. Turn off the television and remove other technology from the meal.
The above information was gathered from Utah State University Extension and Michigan State University Extension.
To learn more, contact Janell at the Chouteau County Extension Office at 622-3036, janellb@montana.edu or in the green building next to the Chouteau County Courthouse at 1308 Franklin St in Fort Benton.
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Montana State University, US Department of Agriculture and Montana Counties Cooperating. MSU Extension is an equal opportunity/affirmative action provider of educational outreach.
