8 Lessons About Intuitive Eating from the Eat Well Challenge


I love this tip for turning an everyday meal into a celebration. Preparing a colorful and appetizing plate of food and enjoying cooking and eating are all ways to eat mindfully. Studies show health benefits Mediterranean foodFeaturing an abundance of vegetables, olive oil, and seafood, it’s probably reinforced by the trend of people in the area to savor and savor their food and turn every meal into a celebration with friends and family.

Many readers have found that they have a habit of looking at their phones while eating, reading, doing work, or watching TV. While there’s nothing wrong with enjoying your meal while watching the Super Bowl or during family movie night, mindful eating is best achieved when you focus on eating.

“My biggest aha moment ever: slowing down and really being there while I eat,” one reader said. “I put my phone or book elsewhere and focus only on the taste, smell, texture, and appearance of my food. When I taste it, I enjoy the food more!”

Some readers shared this advice and noted that as they became more aware of their eating habits, they tended to grab a new forkful of food before they finished chewing. Learning to let go of the fork between bites has helped them focus on the taste and texture of their food rather than the next bite. A consistent theme I’ve heard from readers is that mindful eating also helps them slow down at the dinner table and helps them understand how quickly they swallow their food, a habit often learned in childhood.

Some readers have told us that using smaller plates helps them serve smaller portions and adapts to their body’s hunger and fullness signals. With smaller plates, seconds are still an option if you’re still hungry.

“The American dinner set is huge and it’s really easy to fill the plate,” one reader said. “Many of us were also trained by our families to clean our plates, and that’s why we don’t stop eating when we’re full.”

Paying attention to hunger signals helped readers realize that it is better not to shop for food when they are hungry. Studies show When people shop on an empty stomach, they don’t buy more food — they buy more high-calorie, less healthy foods. This is because when we are hungry, our brains are more responsive to “rewarding” sweet and salty foods.



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