4 Steps to mindful eating

Research has shown that eating mindfully improves digestion, regulates appetite and helps us enjoy food more. Try these tips for a mindful approach to food.

1 Eat when your body tells you to

When you feel hungry, become aware of your body and the messages it is giving you. Learning to accept and tolerate a degree of hunger stops us from knee-jerk reactions and eating something we don’t really need. Stopping to read your ‘hunger’ will help you understand it – are you really hungry for food?

2 Choose thoughtfully

Be more aware of why you eat what you do. Consider what different foods will do for you, what they’re made of, how they’re prepared, how they look, smell and taste, as well as their cost. Be aware the choice is yours, and what thoughts or feelings arise from each option.

3 Prepare with care

Take time to consider your food as you get ready to cook. How are you going to make it? How will you eat it? Aim to eat only while sitting at the table with all distractions switched off.

4 Finally, enjoy the experience

It doesn’t matter where you are or what you’re eating – notice textures, sounds, smells and what the food looks like on the plate. When you take a bite, notice the temperature, the mouth-feel and the different flavours coming into play.