Are You Mindfully Eating? How to Tell

When learning how to eat mindfully, often we begin by focusing on obvious behaviors such as not watching television or driving while eating.  The more subtle aspects come later when we have mastered these and are more in tune with our own bodies and our environment.  However, suggestions to “focus on your food” may seem too vague to be sure we are eating mindfully.  What is most helpful is a checklist to evaluate our own eating awareness.

The acronym A.F.T.E.R.  is a checklist developed by K. Katrina, N. King, and D. Hayes in their book, “Moving Away From Diets”.  Although the acronym suggests its use when you finish your meal, it is actually more useful during the meal.  Keep this checklist handy wherever you eat so that you can be sure to get the full enjoyment from your meal.  Achieving most of the characteristics of A.F.T.E.R. will help insure that you are satisfied with your meal emotionally, as well as physically.  But don’t worry if EVERY meal does not measure up.  Sometimes we eat just to meet our hunger need even if the food isn’t as appealing as we would prefer.

A stands for appearance of your food.  You are encouraged to notice the color, shape, and design of the foods.  Pay attention to how it is served—attractively on a plate?  With a garnish?  With a tablecloth or placemat? It isn’t hard to make your food look good enough to eat!

F is for flavor.  Notice if there is one dominant flavor or do they all meld together?  How does it smell?  Are there certain spices or herbs that you can identify?

T is for temperature and texture.  Is the food warm or cold enough?  If not, you should correct the temperature before you eat it.  What about the texture?  Can you think of four adjectives to describe it?  How about crunchy, smooth, tender, chewy?  Is there a nice balance or contrast in textures?

E is for the overall experience.  Was it pleasant?  If so, what made it so?  Was the background noise conducive to enjoying your food?  How about the lighting, company, etc.?  Make a note of what improved your experience and be sure to repeat it.

R is for results.  When the meal ends, do you feel satisfied?  What other feelings do you experience?  Relaxed?  Pleased? Nurtured?  Did the food sustain you until the next time you ate?

Use the A.F.T.E.R. acronym checklist for your next meal and see if it improves your enjoyment and ultimate satisfaction with the experience.  Learning to respond to our own needs is a journey that takes many steps but is worth it!

Darlene Endy, MS, RD, CDN

www.nutritionbydarlene.com

Eat Right with Color - March is National Nutrition Month

Color your meals nutritous when you Eat Right with Color! March is National Nutrition Month and a great time to practice mindful eating, RealeWell style.

This month dietitions are encouraging you to add color and nutrients to meals, "Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients, each with a different bundle of potential benefits for a healthful eating plan," says registered dietician, Karen Ansel (ADA).

Make your grocery list from the choices below and brighten up your plate in every season.

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and Blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, Tan and Brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches
• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

Half Plate Rule

Fill half your plate with a variety of colorful fruits and vegetables. For additional options in the color palette, choose frozen or dried fruits and vegetables available throughout the year.

Click Here for mindful eating, RealeWell style. 

You can nurture your body and mind just by adjusting your attitude towards food and how you interact with it. Consider the what, when, where, and why of eating, plus emotional eating and nonjudgmental eating. Enjoy your meals, guilt free! Find out about 4 Simple Steps to start eating RealeWell. 

If you wish to explore how mindful eating can become a form of prayer, RealeWell also offers an optional faith perspective.