WHAT IS mindful EATING?

Mindful eating is a way of eating to help you have a nourishing and enjoyable eating pattern without restriction, fear or guilt.

Mindful eating helps you to be more flexible with your eating patterns. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

Embracing mindful eating will help you set up good habits for a lifetime to have a happy and healthy relationship with food wherever your journey takes you.

TOP TIPS TO eating more mindfully

Honour the hunger and fullness cues
Listen to your body and try going into meals hungry and eating until you are satisfied.

• Sit while you eat. Sitting down helps increase our focus when we eat so we become more in control of our cues.

• Chew slowly. Chewing slowly gives our bodies enough time to process and send fullness cues.

Ditch the diet culture and avoid deprivation
Focus on fueling your body with nutritious foods you enjoy and eating until you have truly had enough – not just stopping because you think you should.

• Avoid food rules. Add more to your plate or have another snack if you are still feeling hungry. Follow your body’s cues rather than rules.

Fuel the body and the mind
Part of maintaining good health is about what we eat, but it’s also having a healthy mind. Give thought to your food selection but try not to be so wary and restrictive that you miss out on foods you enjoy. Some food fuels the body, others fuel the soul and it is okay to have both in your day.

• Different foods offer different functions, allow yourself to eat differently depending on the how you’re feeling, the environment and what’s best for your body and mind.

Eat socially, eat regularly
Focus on your food and allocate some time to enjoy it by putting away devices, slowing down and engaging your five senses. Where possible, eat with others and take the time to enjoy it.

Be kind to yourself
Give yourself permission to eat sometimes just because you are happy, sad or bored.

Reference:Healthy Food Guide, Nicola Jackson
”Normal eating, intuitive eating, steps to a healthier relationship with food”

Sources:
https://www.healthyfood.com/blog/nicola-jackson/top-tips-to-help-you-become-an-intuitive-eater/ 
https://www.healthyfood.com/blog/nicola-jackson/what-is-normal-eating/ -  
https://www.healthyfood.com/blog/nicola-jackson/steps-to-a-healthier-relationship-with-food/