Interest in mindful eating has grown as a strategy to eat with less distractions and to improve eating behaviors. In these scenarios, one is not fully focused on and enjoying the meal experience. Although socializing with friends and family during a meal can enhance an eating experience, talking on the phone or taking a work call while eating can detract from it. Examples of mindless eating are eating while driving, while working, or viewing a television or other screen (phone, tablet). The opposite of mindful eating, sometimes referred to as mindless or distracted eating, is associated with anxiety, overeating, and weight gain. Production of animal-based foods like meat and dairy takes a heavier toll on our environment than plant-based foods. Processed meat and saturated fat are associated with an increased risk of colon cancer and heart disease. Consider the long-term effects of eating certain foods. Eat a plant-based diet, for your health and for the planet.Setting meals at around the same time each day, as well as planning for enough time to enjoy a meal or snack reduces these risks. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice, not always a healthful one. If you eat slowly, you are more likely to recognize when you are feeling satisfied, or when you are about 80% full, and can stop eating. These practices can help slow down the meal and fully experience the food’s flavors. Savor small bites, and chew thoroughly.Use a dinner plate no larger than 9 inches across and fill it only once. This can help avoid overeating and food waste. Pause periodically to engage these senses. Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating. Eat without distractions to help deepen the eating experience. Acknowledge where the food was grown and who prepared the meal. reflects on how our food choices affect our local and global environmentįrom SAVOR: Mindful Eating, Mindful Life.may use deep breathing or meditation before or after the meal.acknowledges how the body feels after eating the meal.notices how the food looks, tastes, smells, and feels in our bodies as we eat.notices internal and external cues that affect how much we eat.considers the wider spectrum of the meal: where the food came from, how it was prepared, and who prepared it.Fung and colleagues described a mindful eating model that is guided by four aspects: what to eat, why we eat what we eat, how much to eat, and how to eat. The goal is to promote a more enjoyable meal experience and understanding of the eating environment. Attention is paid to the foods being chosen, internal and external physical cues, and your responses to those cues. Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment. As we become more aware of our eating habits, we may take steps towards behavior changes that will benefit ourselves and our environment. However, it discourages “judging” one’s eating behaviors as there are different types of eating experiences. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body. This helps to increase gratitude for food, which can improve the overall eating experience. Eating mindfully means that you are using all of your physical and emotional senses to experience and enjoy the food choices you make. Mindfulness targets becoming more aware of, rather than reacting to, one’s situation and choices. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Mindful eating stems from the broader philosophy of mindfulness, a widespread, centuries-old practice used in many religions.
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