Mindful eating is the practice of being aware of the food and drink you consume, and how it makes you feel physically and emotionally. It involves paying attention to the colors, smells, flavors, and textures of your food, chewing slowly, and getting rid of distractions like TV or reading. Mindful eating can help distinguish between physical and emotional hunger, reduce disordered eating behaviors, and support weight loss. It can also promote gratitude for food and improve the overall eating experience.
Here are some tips for eating mindfully:
Eat slowly and without distraction.
Listen to physical hunger cues and eat only until you’re full.
Appreciate the food and your emotions.
Check in during the eating experience to assess taste, hunger, fullness, and satisfaction levels.
Turn off or silence your devices and take a moment to clear your head and express gratitude before eating.
Take 5 deep breaths before you start eating.
Some benefits of mindful eating include:
Lowering the risk of heart disease and Type 2 diabetes.
Controlling blood sugar.
Reducing sugary foods.
Preventing overeating and binge eating.
More satisfaction, less guilt, and improved self-trust.
Helping with digestion problems
Here are some tips for practicing mindful eating with your family:
Slow down and take time to actually see and hear one another.
Plan recipes and make food choices together whenever possible.
Meals are device-free zones. Prevent distractions by putting away electronic devices.
Communicate with one another about the food you’re eating and how it makes you feel.
Have fun
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