Create a peaceful environment
Set the mood for a relaxed and peaceful meal by lighting candles or playing soft music. This can help you unwind and fully engage in the experience of eating.
Sit down at the table to eat
Avoid eating on-the-go or while standing up. Instead, sit down at a table and focus solely on eating. This can help you be more present and mindful while eating.
Time
Take the time to savor and enjoy each bite of food. Chew slowly and thoroughly, and put down your utensils between bites. This will help you become more aware of the flavors and textures of your food and allow your body to properly digest it.
Eliminate distractions
Turn off the television, put away your phone or newspaper, and avoid reading or working while you eat. Focus on the experience of eating and engage all your senses in the process. Try to have only one task which is to eat.
Pay attention to the flavors and textures
Take the time to savor and enjoy the flavors and textures of your food. Notice the different tastes, aromas and textures. Engage all your senses in the experience of eating. Appreciate the colors, smells, and textures of your food, and listen to the sounds of your surroundings.
Tune into your hunger signals
Pay attention to your body's signals of hunger and fullness. In general, eat when you're hungry and stop when you're comfortably full.
By incorporating these tips into your daily routine, you can begin to eat more mindfully at home and develop a healthier and more balanced relationship with food.
Until next time,
Karine Drouin, RD, Registered Dietitian.