Nine Tips for Mindful Eating to go along with National Nutrition Month this year.
It’s March 9th and that means two things: it’s Registered Dietitian Nutritionist Day and over a week into National Nutrition Month®
The Academy of Nutrition and Dietetics created National Nutrition Month® as an annual nutrition education campaign. The 2016 theme is to “Savor the Flavor of Eating Right.” Yes, the food choices we make are important in living a healthier lifestyle.
However, this year’s theme reminds us that they are not the only thing to focus on. The experiences surrounding our meals are just as important. Practice mindful eating techniques that involve staying focused and engaged throughout the process of eating.
9 Tips for Mindful Eating
Reduce distractions
Help stay focused during mealtimes. Resolve to sit down at the table, park the car instead of picking up from the drive-thru, turn off the television, or keep your phone out of arms reach. Choose to eliminate something that is causing a distraction.
Stay social
Plan to spend more mealtimes with others. Host a dinner party, schedule a lunch date, grab a snack after a gym class or simply eat dinner together as a family. There is a social component to food and it can promote healthier eating habits and more meaningful relationships.
Additional flavors
Make your meals more interesting by trying new cuisines, sample new recipes, try new spices, or simply increase the variety of colors and texture on your plate.
Slow down
Take your time to enjoy every bite, instead of quickly inhaling your food. Try returning a utensil to the table or having a drink in between bites of food.
Stay in touch
…with how you feel. Check in with yourself before, during and after you eat. Pay attention to your level satisfaction surrounding your food choices. This can help motivate you to make healthier choices.
Watch the time
See what patterns you follow with your eating habits. Are you skipping meals? or only choosing snacks?
Keep water on standby
Get in the habit of reaching for water to quench your thirst during mealtimes instead of drinks containing extra calories. Save your sips of these drinks for when you’ll have maximum enjoyment. This can be during the meal (alternate between your beverages) or save it for afterwards, such as for dessert.
Celebrate traditions
Enjoy the foods involved in special moments shared with family and friends. Go to the reunion. Don’t pass up the secret recipe in the family. Grab a plate and embrace these moments.
Involve yourself in the process
Whether you want to take on learning a new cooking technique or simply start doing your own grocery shopping. Pick an area you’re interested in expanding your food knowledge. Start a conversation at the farmers market or in the supermarket if you need help getting inspired.
Follow these mindful eating techniques while enjoying nutritious foods to “Savor the Flavor of Eating Right.”
Check out next year’s National Nutrition Month theme with a citrus quinoa salad recipe.
Happy Registered Dietitian Nutritionist Day. A day to celebrate RDN’s as the food and nutrition experts.
