Mindful Eating

What do we mean when we say “Mindful Eating”? It is not a diet and has no restrictions, but rather an experience.  It is a technique that can be used to become more aware of what we eat, what you experience when you eat, and how we feel about the food we are eating.

How many of you eat in front of the television, at the computer, on the road, at your desk, and on the telephone?  I think we can all agree we have done at least one of these.

Our society has become incredibly fast-paced.  We are constantly on the go.  We are so busy that half the time we don’t even realize what or how much we are putting in our mouths. Anything in excess is bad.  We go to the movies, eat our large popcorn and before we know it we look down and think, “I can’t believe I just ate all that!” This is what is called “mindless eating.”

Our brains can usually only process one thing at a time.  We are not the cookie monster. By inhaling our food, we miss the signs of fullness.  It takes right at 20 minutes for our brain to register fullness.  Think to yourself, “Am I really hungry?”

By becoming more mindful of what we eat and how we eat, we can benefit our waist lines and prevent overeating.

Tips For Mindful Eating

  1. Put the fork down in between bites.
  2. Chew slowly and savor every bite.
  3. Turn off all distractions, including the television, computer, talking on the phone, and driving.
  4. Don’t skip meals.  It helps to decrease over-indulgence.
  5. Once you finish eating, wait 20 minutes before going back for seconds.  This gives your brain time to register fullness.
  6. Sit down to eat.
  7. Push the plate aside after you finish eating.

Author: Carla Spencer

Carla Spencer is a Registered Dietitian and founder of 2 Your Health. Her extensive career working with individuals with health challenges led her to create this site dedicated to helping people enjoy their lives while working to prevent or minimize the impact of kidney disease.

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  1. Nice article! For those desiring to learn mindful eating, the digital download version of The Mindfulness Diet, an easy-to-understand, self-paced, customizable mindful eating program (includes Mindful Eating Coach™ app) is available at http://www.MindfulnessDiet.com. The program is completely free by (optional) donation. No fine print.

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  2. For those who are new to the world of nutrition, this is a very simple, yet effective article. This provides guidelines without requiring restrictions in what to eat. In regards to the suggested tips:
    1) Good idea if it can be followed
    2) Digestion begins in the mouth very good concept
    3) This is a good idea but in today’s society, unfortunately, this is not common practice. Even though it should be because it would develop life outside the digital world
    4) Good, hard to accomplish in the fast pace world of today
    5) Depending on the social climate it may have some importance to eat more or less than usual
    6) Overlooked but important
    7) I think what may be more important is once you get the feeling of fullness just stop, if you can. Nowadays it is like a competition you vs the plate of food. No matter what you must clear the plate.

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