Scarfing down your food? Here's how to slow down and eat more mindfully
Sep 11, 2023
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Learn the benefits of eating slowly and mindfully, practical tips for incorporating mindfulness into meals, and strategies for mindful eating in different settings. The importance of chewing, taking small pauses, and managing time constraints are discussed. A guest's book on mindful eating provides additional tips.
15:14
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Quick takeaways
Mindful eating involves paying attention to the taste, smell, and texture of food to eat at a healthy pace.
Creating boundaries and avoiding distractions while eating can help maintain a healthy pace.
Deep dives
Tips for Mindful Eating
Mindful eating encourages us to make choices that are satisfying and nourishing to the body. It involves allocating time to eat and only eat, without distractions like cell phones. Engaging our senses and noticing the taste, smell, and texture of our food can also help us eat at a healthy pace. Taking smaller portions, chewing thoroughly, and pausing between each bite can aid digestion. Mindful eating also involves appreciating the food, acknowledging the effort that went into preparing it, and being aware of any emotional aspects related to eating.
Eating in a Hurried Life
When time is limited, it's still possible to eat mindfully. If only a short break is available, splitting the meal and eating at a pace that is comfortable can help. Avoiding distractions like emails or browsing the internet while eating is important. Setting boundaries with coworkers and emphasizing the importance of nourishing the mind and body with food can also help maintain a healthy pace of eating.
Key Principles of Mindful Eating
Incorporating the principles of mindful eating, such as engaging the senses, honoring the food, eating smaller portions, savoring and thoroughly chewing the food, can help slow down the eating process and enhance the overall eating experience. Taking about 20 minutes for a meal is recommended as it takes time for the brain to register feelings of fullness. These techniques can bring awareness to our eating habits, promote healthier choices, and foster gratitude for the food we consume.
Eating more deliberately can help you make better choices about nourishing your body, says Lilian Cheung, a mindful eating lecturer at Harvard. She shares how to enjoy meals while paying attention.