What does a mindful eating practice look like?

It doesn’t have to be a big production, and trust me, I have days when it’s all I can do to scarf my kids’ breakfast scraps down as we run out the door.  BUT, there is so much to be gained by taking one minute (yes, just ONE!) to bring some mindfulness to your meals and evaluate if the food you’re consuming is truly nourishing you.

4 Mindful eating practices to try today:
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1. Check-in with yourself before and after meals

Before and after eating, stop and ask yourself, “How do I feel?” By practicing this self-check-in, over time you can become self-aware and better understand how certain foods make you feel, and your relationship with food.

2. Chew Thoroughly

Hear me out! When we’re in a rush (hi moms!) or simply eating quickly out of habit, food ends up passing through to the esophagus barely chewed. Not only can this cause digestion complications like bloating and gas, but the more we chew our food, the more time the brain has to cognitively recognize exactly what we’re doing and eventually react accordingly with satiety.

3. Pay Attention

This doesn’t have to be a big production, but notice the colors, flavors and textures you’re eating. We’re meant to experience our food; the way the food tastes, how it feels, what it looks like and how it smells all contribute to the experience of eating. When we use our senses and really experience our food, we’re mindful and present at that moment.

4. Eat a Variety of Foods

Another mindful eating practice is to nourish your body by eating a variety of foods. The different flavors, textures and nutrients will keep you full and satisfied. Focus on whole foods, including: protein, healthy fats, greens, fiber and a flavor factor.

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That's it! Four tiny steps to bring just a little more awareness to your meals. Even just focusing on one is a great place to start as you try to bring more mindfulness to your meals during this busy season of life.