Mindful eating is being present with your food, enjoying every bite, and listening to your body. Being mindful before, during, and after you eat will help you make better food choices, eat the right amount, and dial in your nutrition to suit your body’s needs.
Before you eat
• Ask yourself: Am I reaching for food out of boredom, habit, emotion or hunger? If the answer is anything other than hunger, try diverting your attention and physical location. This is a perfect time to go for a walk or do some stress-reducing breathing.
• Breathe: Take 60-90 seconds for this breathing practice before eating to reduce stress and improve digestion.
1) Inhale quietly through your nose to a count of four.
2) Hold your breath for a count of seven.
3) Exhale completely through your mouth, making a whoosh sound to a count of eight.
4) Repeat this cycle 6-10 times.
While you eat
• Be present: Stop what you are doing and be present while you eat.
• Chew your food completely: This improves absorption of nutrients, eases digestion, and decreases total food consumption. This can also help reduce or eliminate acid reflux.
• Enjoy and savor: Enjoy the flavors of your food and savor each bite.
• Avoid overeating: Stop eating when you feel 85% full.
After you eat
• Digestion: Do you have easy digestion or are you experiencing digestive upset and/or bloating?
• Energy: Do you feel energized or tired and sluggish?
• Satiety: Does the food sustain you or are you hungry shortly after?
