Healthy living blog

Tips for Mindful eating

It is common to be rushing around or in front of screens when we eat these days. Most of the time we eat mindlessly, having food regardless of whether we are still hungry or not and this can lead to us eating more then we actually need.
Mindful eating is eating with intention and being aware and present during times of eating. Tuning into the feelings, thoughts and cues that our bodies provide us can help with the choices we make when it comes eating.Shopping for groceries shouldn’t be a stressful experience, and it’s important to make purchasing decisions that prioritise nutrition.

There are many benefits to mindful eating, such as:

  1. Can assisting in identifying hunger and fullness cues so you can better understand the amount of food your body needs.

  3. Focusing on the taste or smell of food can make eating more pleasurable.

  5. Slowing down and focusing on eating reduces the stress on the body at meal times. This has been shown to help digestion and the processing of food.

  7. Mindful eating can help improve the quality of your diet through balance and nutrient content.

There are many tips and tricks that can help assist with mindful eating, and here are some of ours:
Tip 1: Reduce your screen time during mealtimes and pick a meal to practice mindful eating.
Dinner tends to be the time when the TV is on or the phones/iPads are out. This can act as a distraction as we tend to focus on what’s being watched rather then what we are eating. Try turning off all screens at certain meals times and practice being present and thinking about what you are consuming. Before you know it, you will be doing this automatically over time. We recommend starting with dinner time because most people have a bit more time to sit down and enjoy and do not have to rush off anywhere.
Tip 2: Eat slowly and stop eating when you’re full.
It can be difficult to refrain from eating quickly when you’re in a rush or super hungry. Simple ways this can be reduced is placing your utensils down between mouthfuls or taking a small sip of water every few bites. Making sure you are taking short breaks is important for digestion and helps assist the body in knowing when you are full. When you first get the signs of feeling full, there is no need to continuing eating.
Tip 3: Engage all your senses!

Take the time to be aware of what you are eating. Look at the colours, feel the textures, and take your time chewing your food. This will make your entire body aware of the food you are eating, which in turn assists in aiding digestion and make eating times more pleasurable.
Not all mealtimes have to involve mindful eating, it is not realistic, however minimising the number of distractions during meals times is beneficial. Try out these tips and see how you go with building up your mindful eating skills!

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