Mindful eating

It is not uncommon these days to be constantly grazing on food without taking time to enjoy a full meal. Foods that we choose to graze on are more often than not, pre-packaged convenience foods high in nutrients linked to increased risk of diet related diseases. Being time poor, more of us are eating on the run, in front of televisions or computer screens – and often when we’re not hungry.

Being mindful brings our attention and focus on the present moment. Practising mindful eating can help to bring back an appreciation and enjoyment of food. Take your time, savour your food and eat in an environment where you can devote your full attention without distraction. Turn the television off at night, put phones away and get the family involved in preparing the evening meal.

Tips for mindful eating:

• Turn off the television, computer and phone to avoid distraction during eating.

• Make a commitment to always eat from a plate, with cutlery and sitting down at a table.

• Use your senses. Before eating, stop and take a moment to really become aware of the food in front of you. Look at it, take in the smell and be aware of what you are thinking and feeling.

• Time your family meals and try to slow things down by pausing, or putting your cutlery down between mouthfuls. Start conversation topics for all the family to participate in, encouraging them to slow down their eating too.

• Find time in a busy day for stillness. Simply sit and observe your breathing, the content of your thoughts and how you and your body are feeling.

• When you are out walking, help clear your head by intentionally bringing your awareness to 3 sounds you can hear, 3 sights you can see and 3 body sensations you can feel to bring you into the present moment.

• Get back to basics, visit a farmers market and teach the kids where food comes from and how to prepare and cook a variety of great tasting fresh core foods.

• When eating treats or indulgences, start off with a smaller portion than you are used to and increase the time taken to eat and enjoy them.

• Become more mindful of the quality of foods you eat. Nutritious core foods should dominate your pantry and fridge.

• Get to know your inner body signals. Think about your level of hunger before, during and after a meal. Rate your hunger using a scale from 1 to 10.

• Be kind to yourself and others trying to make changes. It takes time and practice and tripping up occasionally is part of the process.