Seven Practices of Mindful Eating

Seven practices of mindful eating

1. Honour the food. Acknowledge where the food was grown and who prepared the meal. Eat without distractions to help deepen the eating experience.
2. Engage all senses. Notice the sounds, colours, smells, tastes, and textures of the food and how you feel when eating. Pause periodically to engage these senses.
3. Serve in modest portions. This can help avoid overeating and food waste. Use a dinner plate no larger than 9 inches across and fill it only once.
4. Savour small bites, and chew thoroughly. These practices can help slow down the meal and fully experience the food’s flavours.
5. Eat slowly to avoid overeating. If you eat slowly, you are more likely to recognize when you are feeling satisfied, or when you are about 80% full and can stop eating.
6. Don’t skip meals. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice, not always a healthful one. Setting meals at around the same time each day, as well as planning for enough time to enjoy a meal or snack reduces these risks.
7. Eat a plant-based diet, for your health and for the planet. Consider the long-term effects of eating certain foods. Processed meat and saturated fat are associated with an increased risk of colon cancer and heart disease. Production of animal-based foods like meat and dairy takes a heavier toll on our environment than plant-based foods.