6 Tips for
developing healthy food habits
Practicing mindfulness at
mealtimes supports healthy eating habits and enhances the pleasures food
has to offer. Following these 6 tips will nurture the development of
mindful awareness of your relationship with food.
1. Pay
attention: bring focus and mindful awareness to “what isâ€. Notice habits
just as they are, without judgment
2. Be thankful: before each
meal or snack take a moment to breathe. Think about the food, where it
comes from and the nourishment it offers
3. Eat with the five
senses: look at the food, its colors and textures. Smell the aroma, feel
its texture and the sensation as it moves into your body
4. Look
beneath the craving: sit with “wanting†for a moment. Notice the
emotions and feelings you’re having. Watch the craving rise and ease in
intensity ~ is it possible to extend this pause time?
5. Choose
acceptance: if you do overeat, don’t punish yourself by starving the
next day. Bring focus to the body and forgiveness to the heart. As best,
accept the experience and ask: “What may I learn from this? What was
occurring before I overate? What could have been a healthier
choice?â€
6. Be flexible: healthful eating is like the practice of
yoga: each day is different. Allow yourself to eat what nourishes you
each day rather than sticking to a rigid routine of eating habits.
Stepping away, little by little, from a planned agenda for eating allows
the beginnings of “intuitive eating†to blossom ~ letting our bodies
inform us of hunger and how much to eat at the time
When you are
ready to release yourself from repetitive dieting or overeating, these
tips will guide you through the process of identifying, respecting and
satisfying your hunger as well as re-learning to honor yourself and
trust your own word.
Now you are ready for healthy and supportive
practices for implementing mindfulness in personal nourishment. For more
information, check out part two:
for Eating Mindfully.
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