03 Aug 5 steps For mindful eating that will help you tune Into your natural hunger cues
5 Steps For Mindful Eating
When thinking about eating, we often consider what to eat but sometimes we forget how to eat. Eating more mindfully can improve mental and physical well-being and help us to make more conscious food choices that support health. We all possess innate hunger and fullness cues but unfortunately these cues are all too easy to ignore when we are rushing through meals. These five simple steps will help you tune back into these cues enabling you to make healthier food choices and improve your overall quality of life.
1. Portion Out Your Food
It is difficult to appreciate food when you cannot visualize how much you have consumed. So, avoid eating out of the box or bag. Start by choosing a smaller plate or bowl, and then utilize measuring cups as tools when beginning to understand portion sizes.
2. Listen to What Your Body is Telling You
Hunger, satisfaction, fullness, and over fullness are the common cues that our body feels in regard to food. It is important to first think about why you’re hungry. Mindful eating involves responding to the hunger cue that your body sends to your brain when it is in need of energy. Unhealthy eating habits, such as emotional eating, begin by avoiding your natural cues. Likewise, feelings of satisfaction and fullness allow you to regulate your food intake and avoid overconsumption.
3. Take a Seat
Life is busy and on-the-go food is convenient; however, make the choice to respect meal time by sitting down at a table. Eating at random times and places prevents our bodies from recognizing environmental signals about how much to eat. It’s best to avoid eating in the car or while standing up. Instead, focus on taking a pause in your day, engaging all five of your senses, and enjoying meal and snack times.
4. Put Down Your Utensil
Mindful eating involves being fully present with each bite that you take. Your brain and body work together to regulate your food intake; however, when you eat too fast, you ignore the fullness cues from our body. You can avoid overeating by setting down your utensil between bites or chewing each bite at least 10 times.
Nuts are packed with fiber, protein, and healthy fat. These delicious Turn off your phone, T.V., computer, and other distractions while eating. Meal time is not for multitasking, but rather for nourishing your body and listening to your hunger and fullness cues. Distracted eating often leads to making poor food choices and overeating. Following the Mediterranean Diet guidelines and enjoying your food with the people around you will allow you to feel more satisfied.