Tips on how to eat mindfully
Mindful eating is eating with awareness. It’s all about being in the moment, being interested in our food. Instead of focusing on what we eat, mindful eating focuses on how we eat.
Sit down to eat. When we sit down (ideally at a table) we tend to be more aware of what we are eating and are more satisfied too.
Put your food on a plate, even if it’s just a small snack. This simple ritual is a helpful cue to slow down and focus.
Turn off the TV and put your phone away. Multitasking can turn eating into a mindless activity or chore and we don’t taste and experience the food. Try engaging with your meal, free of distractions.
Eat slowly! It takes about 20 minutes for our brains to register that we’re feeling full. Eating slowly gives us time to get the message. Try putting your knife and fork down between mouthfuls.
Tune into your hunger. Know what your intentions are in eating this specific meal. Ask yourself if you’re really hungry for food or not. Eat until comfortably full. In Japan, people remind themselves to stop eating when their stomachs are 80% full by beginning each meal with the phrase, Hara hachi bu!
Share meals with loved ones. Quality time with friends and family creates stronger, closer relationships, boosting our emotional and mental health. If you live by yourself invite a friend for a meal and look out for invitations to community gatherings where kai is shared.
Bring all your senses to the meal. See, smell, listen, feel and taste your food! Take small bites and chew thoroughly.
Appreciate your food. Think about the work that went in to getting that food on the table. You may want to give thanks for your kai (food).
