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How to Practice Mindful Eating



🌱 Mindful Eating and Stress Hormones

Mindful eating is all about savoring each bite, being present, and listening to your body's hunger and fullness cues. By practicing mindful eating, you can help keep stress hormones, like cortisol, in check. When stress is reduced, it's less likely to contribute to weight gain.


Tips for Mindful Eating

🍽️ Savor the Flavor:

  • Engage Your Senses: Take a moment to appreciate the colors, textures, and aromas of your food. Engaging your senses enhances the eating experience and helps you stay present.

  • Slow Down: Chew each bite slowly and savor the flavors. This not only aids digestion but also allows your brain to catch up with your body, signaling when you're comfortably full.

  • Portion Control: Be mindful of portion sizes, especially during gatherings. By paying attention to portion sizes, you can enjoy your favorite treats without overindulging.

  • Hydrate: Sometimes, our bodies can confuse thirst with hunger. Stay hydrated with water or herbal teas to meet your body's hydration needs.


🍏 Healthy Food Choices

  • Nutrient-Rich Options: Eat nutrient-dense foods like colorful vegetables, lean proteins, and whole grains. These choices provide essential vitamins and minerals to support overall health. 

  • Balance is Key: Enjoy your favorite treats, but aim for balance. Pair indulgent foods with nutrient-rich options to create a satisfying and well-rounded meal.

  • Listen to Your Body: Pay attention to hunger and fullness cues. While it's okay to enjoy some treats, tuning in to your body's signals can help prevent overeating.


Let's embrace mindful eating as a powerful tool for nourishing our bodies and managing stress. Being present and making mindful food choices allows us to enjoy our delicious meals without compromising our well-being.



Dr Sarah Omodele DNP,APRN,FNP-C


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