Author: Micole Klover (Cox College Dietetic Intern)

Allowing yourself to be aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own wisdom. -Fletcher

In Simpler terms mindful eating is a practice that helps you to slow down and really think about what you are eating while allowing you to enjoy your food and embrace the moment.

• Better understanding of bodies hunger cues.
• May Contribute to weight loss.
• helps solve love hate relationships with foods.
• Prevention of overeating when not hungry.
• Helps to get away from a diet mentality and to focus on what food is doing for your body.
• Helps to allow you to have more of a balance in the food you eat and how you feel about eating "bad" food.

Tip: Always rate yourself on a scale of 1-10 of how hungry you are before eating so you can get an idea of how much to prepare.

1.Before eating make sure to silence your phone.

-You want to minimize distractions so it will allow you to enjoy your food.

2. Take a moment to clear your head.

-Appreciate the food that's in front of you and think about the process it took to get to your plate.

3. Use your senses

-take note of the appearance, aroma, textures, flavors, and sounds of your food. This will allow you to take it all in and really appreciate your food more.

4. Name the flavors you are experiencing

-The 5 basic tastes are umami, bitter, sweet, salty, and sour. Sometimes foods contain more than one. Ask your, "can you tell the difference?"

5. Notice the textures

- noting the texture of the food might add to a more intentional eating experience. such as is it creamy or crunchy? Dry or moist?

6. Set down the fork

- Mindful eating really focuses on not rushing and not eating when you feel full. Listen to your body for hunger cues. Try setting your fork down after each bite to really listen to needs. This will help you understand how satisfied you are with that food. 

Finally, if you are new to this practice start slow. Set some time aside to do this whenever convenient. Maybe twice a week to get started!

Resource: https://foodinsight.org/mindful-and-intuitive-eating-the-perfect-pair/