We have all heard the phrase you are what you eat…. but have you considered that how we eat is just as important? We sometimes multi-task every aspect of our lives, including mealtime. Have we ever given thought to what to think about while you are eating?
As a retired elementary principal and teacher, I think back to the school schedule. Teachers would have about 20 minutes for lunch which included walking to the teachers’ lounge, preparing their food, eating, restroom, etc. The point is, they did not have much time to eat. I am sure there are many other examples of how and where society rushes to eat their food.
Mindfulness is a term that has become embedded in our everyday language. It urges conscious awareness of whatever our focus might be. Mindful eating, intentionally paying attention to our food, can help us be fully present during our meal. Mindful eating encourages us to gain awareness of our eating experiences.
Mindfulness Tips
Before your next meal, take a moment and give one of these eating mindfulness tips a try.
- Keep Chewing
Chew 20 times or more instead of gulping down food.
- Put the Fork Down
Take a moment between bites, savor the meal.
- Make it Social
Eat with family and friends and talk about your day.
- Appreciate the Food
Focus on the colors, tastes, smells, textures of the food.
- Create a Healthy Eating Area
Find a chair and table that are inviting instead of eating at the sink or on the run.
- Focus on Your Food
Being distracted with screens, work, driving, etc. can lead to overeating.
- Concentrate on the Journey
Think about all the steps that you or someone put into preparing the meal: planning, shopping, chopping, seasoning, cooking, etc.
- Wait Time
Give your stomach 10-15 minutes rest before deciding to go back for more.
- Switch to Smaller Plates/Bowls
We have all been at the buffet or potluck where we fill up our plates, a smaller plate leads to less food!
These tips/ideas on what to think about while you are eating can make a significant change in our eating habits. It is a step on our journey to longevity and health.