Mindful Eating Tips

Mindfulness is a self-directed practice for relaxing the body and calming the mind through focusing on present-moment awareness.

How can mindfulness help you achieve your AIM goals?

Practicing mindfulness may help you decrease anxiety and stress-induced or emotional eating. It may also improve your hunger, fullness, and taste satisfaction cues.

Mindfulness-based therapy also seems to help people enjoy their food more and have a reduced sense of struggle regarding controlling their eating.

What does mindfulness look like when it comes to eating?

•Eat more slowly rather than rushing your meals. Pretend you are on a “date” with your meal by giving it your full focus and attention.

•Chew thoroughly. Wait to reload your fork (or hand); finish chewing and swallowing your bite before you reach for your next one.

•Eliminate distractions by turning off the TV and putting down your phone.

•Ask yourself why you're eating. Are you actually hungry? Notice (without judgment) thoughts you have around food including possible guilt or anxiety.

•Before your meal, try taking 8-10 deep breaths. This shifts your nervous system from the fight-or-flight sympathetic system to the rest-and-digest parasympathetic system.