7 Tips for Mindful Eating

by Petra Elsmore

1. TRY TO EAT ONE MEAL A DAY MINDFULLY

This could be a main meal or a snack, a piece of fruit or a biscuit or even a piece of chocolate. Experience your food with all of your senses, appreciate the colours, the taste, the depth and richness of flavour, textures. Eat it as if you were tasting it for the first time

  2. BE AWARE OF YOUR PACE

Notice how you eat. Quickly? Slowly? Intentionally set pace of your meal. Sit down when you eat, put fork down between bites, take your time.

 3. EXAMINE YOUR HUNGER BEFORE YOU EAT

Before you start to eat your meal or when you reaching out for some snack, try to assess your hunger. Why do you feel hungry? Which part of your body is hungry most?  Pausing before starting to eat and examining our sense of hunger can help us to know how much is right to eat, what and why we should eat.

 4. DON’T FIGHT YOUR CRAVINGS

Rather than fighting your cravings or feeling guilty about them, try to approach them mindfully and thoughtfully. See if it is possible to become aware of what the cravings are about. What are you experiencing in your body, your emotions and feelings as you have the cravings? Seeing if you can recognise any habits around your cravings? What time of day in what circumstances do you experience your cravings? And when you eat the food, try to do it mindfully and enjoy every bite.

5. TAKE A DEEP BREATH BEFORE YOU EAT

Focus on your breathing for few moments, this can help you connect with your body and bring your awareness to the present moment.

 6. PLAN YOUR FOOD

Put thoughts into planning what you are going to eat. Be aware of where your food comes from. How it’s been produced. Try to avoid wastage.

7. GIVE THANKS, EXPRESS YOUR GRATITUDE BEFORE YOU EAT

Seeing the interconnectedness of yourself, others, the whole universe. Look deeply into your food.