When it comes to healthy eating it’s not rocket science on what we need to eat. We know we need to eat real whole foods and avoid foods that are processed as much as possible. But there are also other factors that come in to play when it comes to healthy eating besides the proper foods. One is “mindful eating habits”.
What is mindful eating? It is being mindful or focused when you are eating. It is so easy to get distracted when we eat and eat mindlessly. You may find yourself eating dinner in front of the TV, snacking while browsing social media or eating on the run. Trust me I have done all of the above. What is wrong with these habits? If we are focused on a screen our digestive system gets less blood flow, therefore we will have poor digestion of our food. You also tend to eat quicker and will most likely eat more food then you need. This can lead symptoms such as bloating and weight gain.
What can we do to avoid this or create better habits? When eating focus solely on your food, the speed at which you are eating and avoid watching tv or looking at screens. Sit down at a table and focus on your meal. Take the time to chew your food completely. One habit is to place your fork down between each bite and chew your food completely and then pick your fork back up for the next bite. Another strategy to control your portions is using a small plate in place of a large plate. Many of us were raised that wasting food is wrong and that we must clean our plate every meal. The easy way to always clean your plate and control your portions is to use the smaller plate.
Another great strategy to avoid mindless or boredom snacking is when you get to the cupboard and you are looking for that snack ask yourself “Would I eat an apple right now?” If you answered yes, then you are most likely hungry. If you answered no, then you are probably bored and just snacking with no purpose. When in doubt use the apple test!
Being mindful of how we eat is an easy way to change many bad habits. All it takes is the effort and time to sit at the table and focus on your food. Take your time, don’t rush, and chew your food. Use a smaller plate if needed to control your portions. Try out these three action steps and see how it will help you eat less, feel satisfied, and maintain a healthy weight.
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