Slow down, enjoy meals

When you are mindful, you are in the present moment, being fully present.

One of the benefits of being mindful is you start appreciating the little things. When you eat mindfully you enjoy your food more and you eat less.

Often times we don’t know how to eat mindfully. It is something in our fast paced society that we often find difficult to do. Here are some suggestions to help you eat mindfully.

Turn off.

Do not eat while at your computer, in front of the TV, reading, or talking on the phone.

You often eat more food when you are busy doing something else while you eat.

It is easy to not even pay attention to what or how much you have eaten. If you aren’t done with an article you are reading, but you are done with the food on your plate, this often leads you to go back for seconds.

Sit while you eat.

It is amazing how much food we eat while on the go — whether we are running around the house, hurrying at work, or in the car.

Again we will often reach for more food if our tasks aren’t done but our food is gone.

Use your five senses.

Enjoy the smells, look at the delicious food you are about to eat, feel the texture of the food as it enters your mouth, savor in the flavor you are tasting, appreciate the crunchiness you are hearing.

Eating slower helps you pay attention to your food. Food will start tasting better. You will truly enjoy the meal more.

Put down your fork throughout the meal.

Chew your food up.

Chew soft foods about 10 times and crunchier foods or meats up to 30 times. This will cause you to enjoy the food more and eat less.

Chewing your food thoroughly is also safer for you as it prevents choking and helps with digestion.

Enjoy family time.

Spend 20 minutes, minimum, eating your meal.

Take time to visit with your family in between bites. This can be an extra benefit as it gives you a chance to connect and enjoy your family’s company.

I challenge you and your family to try eating mindfully one meal a day.

Set the timer to 20 minutes, unplug, put your fork down often, chew your food slowly, and connect with your loved ones.

Enjoy your food and see how much better this can make you feel.