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Mindful eating

How often do you pay attention to your eating habits? We live busy lives, so it’s no surprise that we ignore how and what we’re eating. By being mindful of our foods and how we consume them, we can better understand the way eating affects our health. 

Mindful eating can lead to better portion control and even enhanced eating experience. On that note, let’s take a look at 8 mindful eating tips to kickstart your food health journey!


Turn of the electronics

Ever find yourself wondering where your meal went when you're consumed with a dramatic TV show? Well, that’s because you're not focused on the food in front of you. Turning off the TV and pushing your phone away should be step #1 for mindful eating, as it’s typically the easiest to fix and acts as the most common distraction. 


Include more superfoods

According to nutritionist, Ishi Khosla, superfoods like turmeric, ginger, tulsi, aloe vera, garlic, probiotics and prebiotics naturally boost your immune system and improve overall well-being. Including these ingredients is quite easy! An easy way to get your superfoods in is to add ginger, lemon, turmeric, and honey to your tea. 

 

Use smaller plates and bowls

Using smaller dishes helps with portion sizing. Not only does it give off the illusion that you’re eating way more food, but it helps you get into a routine for controlling the amount of food you put on your plate.


Serve your portions out

Need more portion control than using smaller plates? Try serving your food into smaller bags or bowls instead of eating straight from the package or bag. It’s quite easy to overeat even a whole bag of chips, but placing them in smaller containers definitely helps with the overeating. 


Start with a soup, salad, or vegetables

There’s nothing wrong with starting your meal with an appetizer. In fact, it can be a great habit. Start out your meal with a salad or even some cut up vegetables. This way, you begin by filling up on nutritious foods, and by the time you get to your main dish, you won’t need as much in order to feel full.


Put your utensils down

We’re often quick to take one bite right after the next. An easy way to eat slower is to set the forks and knives down. Doing this slows the pace after each bite, and you’re typically able to enjoy food and avoid talking with a full mouth!


Stop when you are full

Despite what you might have been told growing up - don’t feel the need to eat everything on your plate. You can either pack the food for leftovers or simply leave the last few bites. Using smaller dishes especially helps with this tip. 


Eat in silence

Once in a while, try eating a meal in silence. Having a quieter setting encourages your senses to focus on food and nothing else. Being conscious of your food’s tastes, consistency, smells, etc. leads to heightened appreciation and enjoyment of your meal.

Mindful eating is a great way to encourage better health and food consumption habits. Consider trying some of these tips for a better routine that kick starts your health goals or betters your current routine. Whatever the reason, awareness, understanding, and appreciation for what we eat is a vital step to live a balanced life. 



References

  1. https://www.ndtv.com/health/mindful-eating-tips-how-practicing-portion-control-and-using-smaller-plates-can-help-2258455
  2. https://www.health.harvard.edu/blog/10-tips-for-mindful-eating-just-in-time-for-the-holidays-201511248698
  3. https://www.healthline.com/nutrition/mindful-eating-guide