Eating with Awareness and Portion Control

Developing mindfulness around your eating habits can have a significant impact on your overall health and well-being. By combining awareness with portion control, you can foster a positive relationship with food and make more conscious choices. Here are some tips to help you eat with awareness and practice portion control:

1. Mindful Eating

Focus on the present moment when you eat. Avoid distractions like watching TV or working on your computer. Pay attention to the colors, smells, flavors, and textures of your food. Chew slowly and savor each bite.

2. Listen to Your Body

Learn to recognize your body's hunger and fullness cues. Eat when you're hungry and stop when you're satisfied, not stuffed. Avoid eating out of boredom or emotions.

3. Portion Control

Use smaller plates and bowls to help control portion sizes. Fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains. Avoid going back for seconds.

4. Snack Smart

Choose healthy snacks like fruits, nuts, or yogurt. Portion out snacks instead of eating straight from the bag or container. Be mindful of portion sizes, even when snacking.

5. Drink Water

Stay hydrated throughout the day by drinking water. Sometimes, thirst can be mistaken for hunger. Before reaching for a snack, try drinking a glass of water first.

6. Practice Gratitude

Be grateful for the food on your plate. Take a moment to appreciate where your food comes from and the effort that went into preparing it. This can help you savor your meals more fully.

By incorporating these practices into your daily routine, you can cultivate a healthier relationship with food and improve your overall well-being. Remember that small changes can lead to big results over time. Enjoy your meals mindfully and with moderation!

For more tips on healthy eating and wellness, visit eatright.org.