5 Tips for Ensuring Mindful Eating

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Practical Tips for Ensuring Mindful Eating are as follows:

  1.   Identify Triggers of Mindless Eating: What are those situations or environments that somehow cause you to lose control of your eating behaviors? Do you practice eating in front of the television where you are bombarded with a host of food commercials?  Are you likely to get up and visit the pantry or refrigerator following food commercials that you have just seen?  Are you overly stressed?  Is it boredom?  Whatever, your triggers are, identifying them is a necessary first step.  Learning to cope with boredom and anxieties is beneficial.  Thinking about and putting into practice healthier coping strategies as well as engaging in alternative beneficial activities such as taking a brisk walk are behavior modifications that can move you away from mindless eating.
  2. Make sure that you consume your favorite foods and snacks in Moderation:  As with everything in life, moderation is key. There is no need to feel deprived of your favorite foods and snacks.  In fact, total restriction may later lead to overindulging at an opportune time.  So, why not practice moderation and portion control in addition to focusing on the other characteristics of an overall healthy diet such as balance, variety and adequacy based on recommendations?
  3. Pay attention to the sensory experience of eating: This embodies the whole concept of mindful eating. Too many people gulp down foods in a hurry and while multitasking.  Not good for your digestion and not good for your enjoyment! This may indeed leave you with a feeling of dissatisfaction and feeling that you may need to eat some more.  By savoring each bite of food along with the textures, aroma and flavors, one can indeed have an enjoyable experience. In addition, eating slowly enables time for signals regarding fullness to reach the brain. 
  4. Be in touch with your emotions and employ constructive coping strategies:  Many people use food as a coping mechanism when going through difficult situations. This often sets off a vicious cycle since the practice is followed by feelings of guilt for overindulging which is then followed by the same poor coping mechanism. As mentioned earlier, a number of beneficial strategies can be employed such as incorporating exercise, yoga, meditation, visualization, affirmations, mantras, developing a trusted social support network and inner circle.
  5. Monitor your Hydration: Make sure that you are adequately hydrated daily. Drink enough water daily and make sure that what you are feeling is not thirst prior to reaching for the next snack item.
                                     






Lorna C. Hylledig EDD., MSPH., RDN., LDN

Comments

  1. Ashley ArcherOctober 10, 2023 at 11:07 AM

    Excellent post! 💕

    ReplyDelete
  2. OpheliaOctober 10, 2023 at 12:17 PM

    The first four tips I really used to struggle with us, and in some situations and environments, it is very easy for me to overindulge. I will print these tips, put them on my refrigerator and review every day. It’s good to see the tips organized and in one place. How old are you? Excellent!

    ReplyDelete
  3. OpheliaOctober 10, 2023 at 12:20 PM

    I use the microphone to enter my comments and the TV must-have entered the question - “How old are you? “😂😂

    ReplyDelete
    Replies
    1. Let’s Talk Health and Nutrition with Dr. HOctober 10, 2023 at 1:19 PM

      Thank you for your comment! I am happy that the tips organized together are helpful. My iPhone also has a mind of its own. :)

      Delete
    2. Let’s Talk Health and Nutrition with Dr. HOctober 10, 2023 at 1:19 PM

      Thank you for your comment! I am happy that the tips organized together are helpful. My iPhone also has a mind of its own. :)

      Delete

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