It’s great that you’re willing to explore mindfulness in your nutrition. You probably have questions. How does mindfulness in nutrition work? How do I get started? Don't worry, that's what this article is for.
My last article described many advantages you gain being more mindful about diet and nutrition, and in this article, we’ll share some simple exercises to help you get started. Of course, a few quick sentences in a blog post don’t do justice to the world of mindful eating that you’re dipping your toes in. It’s an ongoing practice, as mentioned in the first article, and I encourage you to keep learning.
Three helpful steps to get started
- Pay attention to your senses! Use your tongue to feel the texture, the temperature, and the smell of the food. How does it really taste? Is it something you really want to have? Does it satisfy your taste buds?
- Notice habits and triggers. Are there times or activities that are automatic triggers for food? Things that make you think of food without even being hungry.
- Identify trivial food traps. Are there places that are more dangerous to you? Does a hard day, stress, or boredom lead to cravings, regardless of whether you’re actually hungry?
Become a knowledgeable connoisseur of everything that drives you to eat. If you’re not hungry, ask yourself: What am I feeling? Am I physically hungry or emotionally hungry? Or is it something else?
Other little tips for everyday life:
- Only eat while sitting down (preferably at a table)
- Turn off the TV while eating
- Leave your smartphone in your pocket or tablet put away
- Consciously chewing = longer chewing
Mindful Eating Practice Exercise
Here is a quick mindful eating practice exercise with mySugr Coach Kristen.
The realistic goal is to realize little mindful moments in everyday life as often as possible!
- "Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food" Jan Chozen Bays
- "Mindful Eating" Thich Nhat Hanh, Lilian Cheung
- "Eat, drink, and be mindful" Albers, Susan
- "Mindfulness for Beginners" Kabat-Zinn J.