7 Ways to Practice Mindful Eating

Pretty Mixed Race Woman Enjoying A Meal At A RestaurantSeveral years ago I visited Italy on holiday. There were many things that impressed me about the beautiful and romantic country, but I was especially impressed with the food. The food was amazing – every meal was a culinary delight. That’s not why I was impressed. What impressed me was that it was unheard of to grab a quick bite while you were on the go. Every meal and espresso break was an event; sharing a meal with someone was a true occasion that wasn’t taken lightly.

That trip has always been a reminder to be more mindful when I eat. When I eat, I try and make sure that my eating is intentional, and not a nervous habit or something done out of boredom. Here are some ways to improve your mindful eating habits:

  1. End the multitasking. Carve out a little time in your day to give eating your undivided attention.
  2. Take two to three deep breaths. Take a moment before you eat to slow your mind and focus on the food in front of you.
  3. Savor the first bite. Engage your senses and savor the first bite. Notice the colors, aromas, flavors, and textures.
  4. Slow down. Put down the fork between bites or chew a bit more thoroughly before swallowing.
  5. Let your thoughts fly by. When your thoughts start to wander, acknowledge them, and return to focusing on your eating.
  6. Pause halfway through. Take a moment to reflect on how full you feel. Are you still hungry and want to continue, or are you approaching fullness?
  7. Reflect on your food choices. Which foods increase vs. sap your energy? Pick foods that engage your taste buds and work well with your body.

Learn more at PacificSource.com/mindful-eating.


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1 Comment

  1. sarah lazaretti

     /  March 22, 2016

    Love this! My Grandma used to tell me to “Savor the Flavor”!


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