Guess what? You really don’t have to eat until you’re full. You don’t have to ‘clean your plate.’
If you’re slowing down and being present while you eat, you will notice when your hunger is satisfied. Stop eating then. Push your plate away. Enjoy the conversation with your dinner mates. But just don’t eat any more. If you feel like you want to eat, but you know you’re not hungry, drink water.
This seems to be the most difficult for many of us, myself included. As kids a lot of us were taught we must eat everything on our plates. In our family we were also taught we had to try everything on the table. This creates some devastating habits.
So, here’s your permission slip: you CAN leave food on your plate, you CAN only eat the food you like.
No child in a third world country is going to suffer any more than they already are because we leave food on our plates.
So how do you gameplan this for those family holiday feasts?
Focus on slowing down and stopping when you’re no longer hungry. Limit or avoid alcohol. Eat your favorite foods first.
Tomorrow at our Thanksgiving meal, the first thing on my plate will be sweet potato casserole. It’s my holiday fave.
Here is a downloadable worksheet to help with your plan.
How are you taking control of your health over the holidays?
What did you have for breakfast? Did you like it? What flavors and spices stood out to you? What about smell? Did your food smell good? Inviting? Appetizing? Did you really even notice you were eating?
The second tip for mindful eating is to put your fork down between each bite. Focus on chewing your food, tasting all the flavors. How do the flavors change as you chew? How does the food feel in your mouth?
I’ve watched my dog, Jack, eat treats. If they are small enough, he doesn’t even chew, he just swallows them whole. I laugh and remind him that he might enjoy the treat more if he tasted it instead of just swallowing it. But, you know, he’s a dog, so he doesn’t care.
But consider this-how much time and effort do you put into preparing a meal, especially one like Thanksgiving, then it’s over in 10 minutes? Everyone gets up, talks about how full they are. Who really tasted the food? Who savored and enjoyed it?
How would your food choices change if you tasted the food, chewed it well, thought about the flavors? Would that fast food hamburger still taste as good? Would a hamburger made at home with your own seasonings and condiments taste a little better?
Try this exercise: pick a meal time that you will be unhurried, set your meal on the table, take one bite, then put your fork down, your hands in your lap and chew the bite. Do this with each bite. How was this eating experience different? Did it change your enjoyment of your meal?