How to improve your eating with mindfulness practices

• When you are deciding what to eat, take into account how you will feel after the meal—what you think will help you stay satiated, how much you need to eat to be satisfied but not overfull, and what will be comfortable in your stomach without GI discomfort.
• Sit down while you eat.
• Don’t multitask while you eat. Don’t watch TV or videos, don’t read.
• Focus your attention on the eating experience. Note the different sensations: the aroma, what the food looks like, the taste, the texture, the mouthfeel, the temperature.
• Consciously slow down your eating. Put your utensil down between bites. Allow yourself to taste every bite.
• Once you are finished your portion of food, give yourself 15 minutes to allow the satiety signals to get to your brain. Then you can make a decision if and what you should eat next.
• When you have an urge to eat, notice if it is driven by hunger, boredom, stress, loneliness, habit, socializing, or another cause.