How To Make Better Food Decisions 7 Tips For Mindful Eating

Food is Fuel

Navigating the world of food can be tricky with so many contradicting expert opinions. You want to do the right thing with your food choices, but it seems like the wrong food can sabotage your best intentions. Meals take time and planning, especially if you aim to make choices that benefit your overall health. The combination of hunger, exhaustion, and social pressure can create the perfect storm for making poor food choices. Giving in to temptation often leaves us with a bad taste in our mouths—literally and figuratively.

My Goal for Myself, and I Hope for You Too

Make more mindful food choices. Here are some tips I hope will make eating healthier easier for you. Always remember, life is about choices, and once you decide the direction you want to go, the choices become clearer.

Tips for Mindful Eating

1. Start in Your Cart
   The journey to mindful eating begins at the grocery store. Think about each item’s nutritional value and stick to your list to avoid impulse buys. Fill your cart with fresh produce from the perimeter of the store—where fresh fruits, vegetables, and meats are located—and avoid processed foods in boxes or cans that line the center aisles, as well as candy at checkout counters.

2. Eat with Intention
   When you’re ready to eat, ensure it’s because your body needs sustenance rather than because you are starving—otherwise, eating will turn into mindless devouring of whatever is closest. Begin with a small portion. Try using a nine-inch plate or smaller, and allow only that amount of food onto your plate at one time. Put away leftovers immediately, and don’t keep the food out on the table for seconds. If you have a craving, eat with intention.

3. Set a Theme for Meals
   Get creative with your food presentation and preparation—use cooking to explore color, texture, aroma, taste… even sound. Pay attention to every ingredient and seasoning as you cook so that each is accounted for when you take your first bite. Eating at home can be every bit as fun as eating out. If you do choose to eat out, ask the server questions about how the food is prepared—that way you’ll know what you’re eating.

4. Take Small Bites and Chew Thoroughly
   It’s easier to taste food completely when you’re chewing a mouthful, not chewing through. Chew at least 20 to 40 times. You may be surprised by the range of flavors released when you chew your food well. You’re likely to eat faster than you realise, so avoid the trap of eating while distracted.

5. Practice Gratitude
   Before every meal, remind yourself of all the people who made this possible—from farmers to servers—and eat with gratitude. Eating mindfully can make your food more enjoyable and ensure that it is not wasted.

6. Eat at a Table
   In a study of more than 5,000 people, researchers found that people who ate at a table were less likely to overeat than those who ate while on their phones or watching TV. Eating in front of the TV and computer leads to mindless eating—you’re much more likely to mindlessly shovel food into your mouth when you’re distracted by something else.

7. Be Time Conscious
   Eating breakfast and dinner within an hour of waking and at least 3 hours before going to bed, respectively, helps your body maintain a healthy weight. A good rule of thumb: if it comes in a package with a long list of ingredients, it is probably more chemical-based than food-based. Be sure to turn the package over and read the full list of ingredients PLUS the nutritional panel. Or skip all that and just eat fresh seasonal fruits and veggies and clean protein.

And don’t forget to include healthy fats as part of your diet! Yes, I did say that. The good fats are what you get naturally from foods like avocado, olives, nuts, and seeds. Take your time with each bite and enjoy the full experience: smell, taste, temperature… slowing down will help you to savor every morsel AND prevent overeating.

By incorporating these mindful eating habits into your routine, you can transform your relationship with food. Remember, it’s about making choices that align with your goals and bring joy to your life

– Patricia