Simple Ways to Eat More Mindfully
In today's fast-paced world, it’s easy for many of us to fall into the trap of mindless eating. All too often, we chomp down on our food quickly and distractedly before rushing to the next thing. This can lead to overeating, poor digestion and an unhealthy relationship with food.
By practising mindful eating, we can develop a more intuitive approach to nourishing our bodies.
Practical tips for mindful eating
Mindful eating is the practice of paying full attention to the act of eating, be it how the food tastes or how your body feels while eating. Here are a few ways to help you be more mindful.
Slow down: Instead of rushing through every meal, take the time to savour each bite and chew your food thoroughly. Pay attention to the flavours, textures and sensations in your mouth. Eating slowly gives your body time to tell your brain that you're satisfied, avoiding overeating.
Remove distractions: Try not to eat your meal while working, watching the television or scrolling on social media. Instead, find a peaceful place where you can focus on your food. This helps you enjoy the sensory experience of eating and notice when you are full.
Listen to your body: Trust your body to tell you when it needs nourishment and when it has had enough. Take note of how you feel before, during and after eating. Eat when you're hungry and stop when you're satisfied, even if there's food left on your plate. You can save the leftovers for later.
Photo by Jane Trang Doan
Choose nutrient-dense foods: Focus on eating whole, minimally processed foods that nourish your body and provide essential nutrients. Foods that are high in protein or fibre will keep you full for longer.
Snack mindfully: Before reaching for a bag of chips or cookies, ask yourself if you're truly hungry or just eating out of habit or boredom. If you are hungry, choose healthy snacks like fruits, vegetables, nuts or yoghurt.
Stay hydrated: Sometimes, when we think we are hungry, we are really just thirsty. To prevent unnecessary cravings, drink plenty of water throughout the day.
Beware of portion sizes: Pay attention to portion sizes and avoid eating larger helpings than you need. If you are eating in a restaurant that serves huge portions, share a dish with your dining partner or ask to take away half of what you ordered.
Get enough sleep: This may seem unrelated, but not having enough sleep can fool your body into thinking that you are constantly hungry. A good night’s sleep will help keep the cravings at bay.
Be kind to yourself: Remember that mindful eating takes practice. If you find yourself slipping into old patterns of mindless eating, don’t be discouraged. Simply accept that you are only human and refocus on being present with your food.
By following these simple tips, you can learn to eat more mindfully and enjoy your food more. Having a healthy relationship with your food will not only improve your physical health but mental well-being too.
Looking to make a healthy diet plan part of your mindful eating routine? Consider adopting a healthy approach to the keto diet.
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