20 Aug 2016
What is mindful eating?
Mindfulness means focusing on the present moment while calmly acknowledging and accepting your feelings, thoughts and bodily sensation. That’s essentially the same concept dietary guidelines which for the first time considered the sustainability of food crops as well as the health benefits of the foods.”In essence, mindful eating means being fully attentive to your food, as you buy, prepare, serve and consume it.
Here are 5 steps of mindful eating.
1)Come to the table with an appetite but not when ravenously hungry:
If you skip meals, you may be so eager to get anything in your stomach that your first priority is filling the void instead of enjoying your food. Many people snack when they’re bored or as part of social rituals. However, you shouldn’t eat unless your body is telling you it’s hungry. Otherwise, you easily load up on extra calories and gain weight. If you’re hungry, there’s no problem with a healthy snack between meals, but don’t overdo it by letting your light snack turn into a binge session.
2)Start with a small portion:
It may be helpful to limit the size of your plate to nine inches or less. People who eat mindlessly often prefer to remain in a state of ignorance with no knowledge of serving sizes or the number of calories in foods. But in order to give your body what it needs, you need to face the facts. We want you to celebrate food." The first step? Understanding—and consciously choosing—what you eat.
3)Bring all your senses to the meal:
When you’re cooking, serving, eating your food be attentive to colors, texture, and aroma. As you chew your food try identifying all the ingredients especially seasoning. To truly be mindful, you need to take note of every sensation and urge: How do you know when you're hungry? What sensations do you experience? What does it feel like when you're emotionally—but not physically—hungry? How do you know when you're full?
Chew well until you can taste the essence of the food. At least 20-40 times you can chew depending on your food. Better yet, buy smaller plates so you break the habit of piling mass amounts of food on your plate and thinking you need to finish it to be satisfied.
5)Eliminate distractions when you’re ready to eat:
Getting distracted while eating is very common. Many people like to unwind in front of the TV with their dinner, talk on the phone while eating or just “zone out” as they shovel food in their mouths. This is called “mindless eating.” To eat mindfully, you need to set aside the distractions and get focused on the task at hand, which is eating your food.