Eat on a fancy plate!
I love this tip for turning everyday meals into a celebration. Creating a colorful and delicious plate of food and enjoying the joy of cooking and eating are all ways to practice mindful eating. Studies show that the health benefits of Eat Mediterraneanwhich includes a wide variety of vegetables, olive oil, and seafood, can be enhanced by the region’s propensity to savor and indulge in food and make each meal a celebration with friends and family .
No more multitasking while eating.
Many readers have discovered that they have a habit of looking at their phones, reading, working or watching TV while eating. While there’s nothing wrong with enjoying your food while watching the Super Bowl or on family movie night, eating mentally works best when you’re focused on your meal.
One reader shared: “My biggest moment so far: slow down and really be present while I eat. “I put my phone or book somewhere else and just focus on the taste, the smell, the texture, the look of the food. I enjoy the food so much more when I enjoy it! ”
Put the fork down.
Several readers shared this advice, noting that as they became more aware of their eating habits, they found that they tended to scoop up a new plate of food before they finished chewing. Learning to put down the fork between bites helps them focus on the taste and texture of the food rather than the next bite. A consistent theme I hear from readers is that mindful eating also helps them slow down at the table and makes them realize how quickly they’ve been gobbling up food, a habit often learned when they’re done eating. childhood.
Use a smaller disc.
Several readers have told us that using smaller dishes has helped them serve smaller portions and regulate the body’s hunger and satiety signals. With smaller plates, seconds is still an option if you’re still hungry.
One reader shared: “American tableware is huge and it’s easy to fill the plate. “Many of us were also trained by our parents to clear the plates and so we didn’t stop eating when we were full.”
Never buy groceries when hungry.
Paying attention to hunger cues helps readers realize that it’s better not to buy food when hungry. Studies show that that when people shop on an empty stomach, they don’t buy more food – they buy higher calorie, less healthy food. This happens because our brain reacts more strongly to sweet and salty foods when we are hungry.
https://www.nytimes.com/2022/01/31/well/eat/mindful-intuitive-eating.html 8 intuitive eating lessons from the gourmet challenge