Have you ever looked at your plate and been surprised to find your meal gone? If so, you may benefit from eating more mindfully.

What is mindful eating? It is a purposeful awareness of the food we eat and being present during the meal experience. When we employ mindful eating, our busy lives slow down when we eat and we are aware of the flavors, tastes, and textures of the food. Our meal becomes more relaxed and enjoyable.

Here is an exercise you can do to practice mindful eating:

1. Take a grape, piece of chocolate, or piece of cheese. Observe the appearance, shape, and texture. Notice the color and indentations.
2. Smell the food. Notice the aroma.
3. Take a bite or place a small amount of the food in your mouth, but do not chew it. Describe the texture and flavor before you chew the food.
4. After 30 seconds, chew the food and describe the texture and flavor.
5. Do you notice any difference?

Your newfound awareness can put more mindfulness on your plate.

Sources:
Today’s Dietitian; January 2019; The Merits of Mindfulness—How Mindfulness Practice Can Enhance Health and Well-Being
Today’s Dietitian; March 2013; Mindful Eating—Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease