Mindfulness is rooted in an ancient Buddhist practice in which you focus on the present moment, freely and without judgment.
Mindfulness can help you manage your life, including your eating habits. Adopting mindful eating principles can help you reset your lifestyle habits and return to the simple pleasures of eating. Start by practicing mindful eating at home. As you build the habit, you’ll find it easier to handle the challenges of dining out, going to a buffet, or attending family events. Try working on a few of these micro-habits that support mindful eating:
- Make a plate from the food you’ve prepared and be seated.
- Start by getting in touch with your senses. Pause and reflect on the food you’ve chosen to nourish your body. Enjoy the sight and smells.
- Dismiss any feelings of guilt or judgment about the meal before you. Recognize how this food will support your health.
- Savor each bite by chewing slowly. Try putting your fork down between bites.
- Work to minimize distractions at mealtimes. Turn off your phone or TV.
- Halfway through your plate of food, pause to assess your hunger and fullness.
- Pause to engage in conversation with others at your table. Listen with intent.
- Resume eating if you need to. Eat from your plate until you feel satisfied but not full.
- When you are at a buffet or family event, prepare a plate with a single layer of food (no stacking).
- Prioritize three foods you want to enjoy. Make the rest plant-based foods.
- Announce that you are satisfied and done eating. Don’t feel compelled to clean your plate.
- Politely decline seconds; ask for a to-go portion instead.
For more information on mindfulness and healthy eating habits, email email@example.com or call 1-800-355-0885. We are available Monday through Thursday from 8 a.m. to 8 p.m. and Friday from 8 a.m. to 5 p.m.