Courtney’s Tips for Mindful Eating

1. Downsize your plate. Switch from a 12-inch dinner plate to a 10-inch salad plate. The plate will appear fuller and you are more likely to serve and consume less.

2.  Eat at a table. Avoid eating on the couch or in the car (if possible), or while standing up.

3. Eliminate distractions. Turn off the television or computer and remove your phone from the table. Try to eat in a peaceful spot.

4.  Serve in the kitchen. Keep serving dishes in the kitchen instead of serving at the table. If you do serve at the table, try to keep the foods covered, unless it is a fruit or vegetable dish.

5.  Portion out your foods. Portion snacks onto a plate and put away the serving container before eating. 

6.  Reorganize your kitchen. Place a fruit bowl on the counter. Store prepped fruits and vegetables at eye level in the fridge. Try to keep your counters tidy and uncluttered.

7. Eat slowly. Chew your food slowly. Put your fork down between bites. Take a sip of water. Pace with the slowest eater at the table if you are eating with others.

8. Eliminate distractions. Turn off the television or computer and remove your phone from the table. Put down the book, newspaper, or work project. Try to eat in a peaceful spot.

9.  Pause and evaluate your hunger. Check in and ask yourself, “Am I hungry or is there another reason I am eating?” Is this emotional or physical hunger? How hungry am I?