in The Too Busy to Diet Blog on June 9, 2022
Mindful Eating is a technique that is being used by many dietitians to help individuals gain control over eating habits. It helps treat emotional eating triggers and external eating that occurs in response to the sight or smell of food.
Mindful eating teaches you skills to deal with eating impulses. It places you in control of your food responses rather than allowing you to succumb to your food instincts.
Mindful Eating has 6 categories:
Notice your body.( Rumbling stomach, low energy, stressed out, satisfied, full, empty etc.
Being fully present. Turn off the television, put away your book or newspaper. Sit down. Focus on eating and nothing else. Stop multitasking. Designate a spot just for eating and no other activities.
Notice the texture, aroma, and flavor of your food. Is it crunchy, sweet, salty, smooth, or spicy?
Speak mindfully and compassionately. Notice when should, rigid rules or guilt pop into your mind.
Tasting your food versus mindless eating. Take your time and slow down your eating.
- Make your eating atmosphere pleasant. Use dishes and utensils you enjoy. If you come home stressed or upset, allow yourself some time to decompress and feel better before eating.
Use your 5 senses to increase your enjoyment and satisfaction of your food. This contributes to a sensual, satisfying food experience.
Pick a pleasant eating environment
Eat on an attractive eating surface
Choose utensils, plates etc. that you enjoy
Place your food attractively on the plate
Listen to the sound of cooking
Be aware of conversation
Avoid unpleasant discussions during mealtimes
Listen to pleasant background music
Pay attention to the smell of food while being cooked and before you eat
Appreciate the smell of the seasonings and the food once it is on the plate
Touch the texture of the table where the food is served
Detect the feeling of the utensils, napkins, and plates
Be aware of the textures of the food
Notice the temperature of the foods
Chew your food thoughtfully
Analyze the flavors of the food
Eat your food slowly and be aware of the food served
Try one food at a time and appreciate the flavors of each food