Embrace a Healthy Relationship with Food

Are you tired of feeling guilty every time you indulge in your favorite treats? Do you feel like food controls your every thought and decision? It’s time to break free from the diet mentality and embrace mindful eating.

But what exactly is mindful eating? It’s not just about paying attention to what you eat, but also how you eat it. It’s about being present in the moment and savoring each bite, rather than scarfing down your meals while scrolling through social media.

Key Principles

One of the key principles of mindful eating is intuitive eating. This means trusting your body’s hunger and fullness cues and giving yourself permission to eat whatever you want, rather than restricting certain foods or following strict meal plans.

Sounds too good to be true, right? But the truth is, dieting and restriction often lead to feelings of guilt and shame when we inevitably “fall off the wagon.” On the other hand, mindful eating promotes a healthy relationship with food and helps to eliminate the all-or-nothing mentality.

Get started

So, how do you get started with mindful eating? Here are a few practical tips to get you started:

  1. Ditch the distractions. Turn off the TV, put down your phone, and sit down at the table to eat. Take the time to fully engage with your food and the experience of eating.
  2. Slow down. It takes about 20 minutes for your brain to register that you’re full, so take your time and savor each bite. Put your fork down between bites and really chew your food.
  3. Pay attention to your senses. Notice the colors, textures, and flavors of your food. How does it smell? How does it taste? Really engage with your food and allow yourself to fully enjoy it.
  4. Check in with your body. Are you really hungry, or just bored or stressed? Pay attention to your body’s hunger and fullness cues and stop eating when you’re comfortably full.
  5. Give yourself permission to eat whatever you want. No food is off limits when it comes to mindful eating. If you want a slice of pie, go for it! Just be sure to pay attention to your body’s cues and eat until you’re satisfied, not stuffed.
  6. Practice gratitude. Before you start eating, take a moment to appreciate the food in front of you. Acknowledge where it came from and the effort that went into preparing it.
  7. Practice mindfulness during meal prep. Take the time to chop and prepare your food with intention and focus, rather than multitasking or rushing through the process.
  8. Eat without distractions. Avoid eating in front of the TV or while working, and instead focus on the present moment and your food.
  9. Be mindful of your portion sizes. Rather than following strict portion sizes or calorie counting, tune in to your body’s hunger and fullness cues and stop eating when you’re comfortably full.
  10. Don’t beat yourself up for indulging. Mindful eating is about balance, not perfection. If you indulge in your favorite treats, don’t let it ruin your whole day or week. Simply acknowledge it and move on.
  11. Eat slowly and savor each bite. Put your fork down between bites and really chew your food, rather than wolfing it down quickly.
  12. Pay attention to your body’s hunger and fullness cues. Check in with yourself throughout the meal and stop eating when you’re comfortably full, rather than stuffed.
  13. Eat with intention. Rather than mindlessly snacking or grazing, sit down and fully engage with your food during meal times.
  14. Don’t label foods as “good” or “bad.” All foods can fit into a healthy diet, and it’s important to give yourself permission to enjoy them all in moderation.

Mindful eating isn’t about being perfect or following a strict set of rules. It’s about being present in the moment and cultivating a healthy relationship with food. So go ahead and give it a try. Who knows, you might just discover a love for Brussels sprouts (or whatever food you previously avoided) that you never knew you had.