We always talk about what we need to eat in order to be healthier. But how we eat is just as important.
Eating mindlessly and too quickly for example can affect digestion, nutrient absorption and overall feeling of wellbeing.
So what can we do to get the ‘how’ right?
- Slow it down and chew each bite of food at least 5 times.
Try to avoid rushing meal times as this results in eating too quickly, therefore not chewing food properly and thereby affecting overall digestion because your body simply does not have enough time to process the food and initiate the pathways for digestion.
Did you know that eating too fast can also affect your overall portion sizes because your body needs some time to signal to your brain that you are full. Eat too quickly and you might be eating more than you actually need to, to reach satiety.
Tip: Put your cutlery down in between each bite and take a breath if you struggle to slow down!
2.Remove distractions
Watching tv, scrolling social media or doing something else during meal times also affects our body’s ability to register when we are full. Try to minimize any distractions, sit down at a table and keep meal times as free of noise as possible.
3.Checking in in terms of hunger and satiety
Being mindful around whether or not we are hungry, is a great exercise to be in tune with what our bodies are telling us in terms of hunger and satiety. For example, ask yourself whether you are satisfied, slightly full, very hungry or peckish. Determining where we are at, can help make more mindful food choices as well as better overall portion choices.
- Take note of the taste and the texture of the food that is being eaten.
Taking note of the taste and texture of meals and the food that we eat has been shown to also positively affect portion sizes as well as overall relationship with food because it encourages eating mindfully as opposed to mindlessly.
Implementing all of the above tips can have a significant impact in how we eat and approach food, to help us be healthier and live a more mindful life.