Food

Your eating habits may be ruining your health, Find out mindful eating habits here.

Way to eat healthy

Mindful eating is a practice of eating mindfully that not only involves what you eat but also how you eat and how you interact with your food. Physiologically, our body needs different kinds of nutrients in the forms of food to function, fuel, nourishment and ultimately for sustaining life but food is much more than a basic necessity. So it’s very important to be mindful, paying attention to the body requirements and making a conscious decision that promotes your wellbeing.

Here are few tips that can help you to cultivate and develop a healthy relationship with your food:-

Eating with mindful presence:- It is a practice of being totally present and involved in the act of eating, rather than just consuming mindlessly while doing other activities or getting distracted by external stimuli like mobile phones or television. Instead of rushing through the meals, one should focus and encourage to slow down and savour each and every bite of the food. This will help your body to understand and appreciate the flavor, textures, and aromas of the food.

Pay attention to your body:-  It involves understanding the natural indicators of hunger and fullness, and responding to them. It might include sensations like stomach dryness, tummy growling, dizziness, weakness or feeling lower energy. By understanding these signals, you can respond to your body’s need and requirement for nourishment. 

Effects of stressful eating

Avoid Emotional Eating Habits:- These kinds of eating habits occur when you’re consuming in response to stress, anxiety ,depression , boredom , sadness .These hunger habits often strike quickly whereas physical hunger develops gradually . Eating out of emotion usually makes you feel guilty or ashamed afterward, whereas eating out of physical hunger usually makes you feel full and energised. So by understanding and accepting these emotions you can develop your own self coping strategies including activities such as yoga , breathing exercises ,walking ,or taking clinical therapy if you’re facing difficulty in handling your emotions.

Exercise Portion Control:-Be mindful of serving sizes and refrain from overeating. Choose smaller plates, bowls that can trick your brain into thinking that you’re eating more food. This method can easily help you to manage portion sizes without requiring you to measure or weigh your food.

Stay hydrated :-  Drink enough water throughout the day to stay hydrated. Staying hydrated is important to keep your metabolism functioning properly. Water helps in dissolving nutrients from food making them easily accessible to the digestive tract and further helps in reducing constipation and softening stools, promoting overall health.

Prepare meals at home :- preparing meals at home has several advantages for both physical and mental health, making it the cornerstone of a healthy lifestyle. Cooking at home gives you complete control over the ingredients you use in your home cooked meals when you cook. You can opt high quality products, fresh ingredients and avoid processed food. This allows you to prepare wholesome, well-balanced meals based on your requirements and desired level of health. There are few techniques that help in preserving nutrients such as steaming, baking and grilled.

Benefits of preparing meal at home

Eat Slowly :-Eat slowly and give your food a good chew. Eating too fast or not fully chewing food can lead to digestive issues like bloating, gas and indigestion. By taking your time to chew your food properly, you can lessen the chances of encountering these uncomfortable symptoms and further offers numerous health benefits like weight management ,increased satiety, better nutritional absorption and hormonal regulation.

Benefits of Whole food

Opting for Whole Foods :- Whole foods are foods that are high in nutrients which directly come from nature. These are high in nutritional value includes (vitamins, minerals, protein, dietary fiber, antioxidants) which could promote a healthy balanced diet. It includes fruits, vegetables, whole grains, lean proteins such as chicken breast, fish egg, legumes, lentils, tofu, cottage cheese, greek yogurt and healthy fats such as flax seeds, chia seeds, nuts, olive oil, Dark chocolate and avocado.

Mindful Snacking :- Mindful snacking is an indispensable aspect of maintaining a healthy diet and managing weight. Rather than just grabbing whatever is easier to reach when hunger strikes, plan your snacks ahead of time. Have a range of nutrients dense foods, such as fruits, nuts, seeds and yoghurt, readily available so that you can make nutritious choices when you’re hungry.

Express gratitude:- Before having your meal, take a moment to express gratitude for your food and the people who helped produce your meal as well as yourself. This cultivates a deeper appreciation for the food you eat.

By including these mindful eating habits into your daily life, you can cultivate a sustainable and healthy relationship with food that supports your overall health and promotes a positive attitude towards eating.

EcoPicko

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