5 ways to eat mindfully

Nutrition

May 11

Written by Lindsey Kaszuba

It's amazing how mindful eating has changed me, but it hasn't happened overnight and has definitely been a journey. Was anyone else a member of the "clean plate club" when they were younger? Most of us have been so conditioned to eat quickly and finish our plates. I'm raising my kids in the exact opposite way, encouraging them to listen to their bodies and quit eating when they're full.

My girls are learning how to listen to their bodies, as well as the importance of eating balanced meals. I decide what goes on their plate, and they decide how much and what they eat. I will admit that there are times when it takes everything I have not to tell them to eat their vegetables.

Here are 5 tips for mindful eating. Your kids can learn these from you, saving them from needing to unlearn diet culture like we’ve had to.

Listen to your body. Ask yourself, "What do I need right now?" and "How hungry am I?" when you check in with yourself. Honor the messages that your body sends you because it is the one thing that truly understands what you need. Don't let your thoughts control your eating habits.
Eat according to hunger. When you’re hungry, eat. When you’re full, stop. Your plate doesn't have to be finished; you can save it for another meal. If you're not hungry, wait until you are, or eat something very light if you have to sit down for a meal (such as lunch at work). Consider adjusting your schedule to account for the fact that "meal times" are ingrained in us from a very early age.
Chew your food. Digestion starts in the mouth, not the stomach. If you don't chew your food properly, your body will find it more difficult to digest it. On top of that, this may result in discomfort, like cramping, bloating, and poor digestion.
Slow down. Have fun eating. Enjoy the flavors, textures, and happiness that your meal brings. Eating too fast doesn’t allow your body to even realize it’s consumed food. This also causes discomfort and gas.
If you don’t love it, don’t eat it. You don't necessarily need it, want it, or need to have it just because it is there and in front of you. Pause and make a mental note if you catch yourself snacking on food just because it's on the table. You'll be more aware the next time; build on that awareness to establish healthy eating habits.