A few of us attended a lecture on mindful eating at Dana Farber/Brigham's Cancer Center at Milford Hospital last week. Here are some of the suggestions Julie Francis, RD, LDN provided:
1. Don’t eat because you are bored, anxious, angry, sad, etc. Instead try calling a friend, going for a walk, taking a bath, working on a puzzle, reading a book, or going to bed early.
2. Don’t eat directly from the bag/box/carton—this is a guaranteed overeating session!
3. Don’t eat while doing something else (such as watching TV/reading).
4. Don’t eat while standing up—sit at the table. Only eat in the kitchen.
5. Don’t keep junk food around the house or office. When eating at a restaurant, ask the server to pack half of your meal BEFORE he or she brings it to your table. 6. Brush your teeth.
7. Always use small bowls, plates, and glasses.
8. Slow down! It takes 20 minutes before you realize you are full so if you eat quickly you may be consuming a lot more food than you need! You can try chewing more before swallowing, sipping water between bites, putting your utensils down in between bites, using smaller utensils, using chopsticks, or eating with your non-dominant hand.