Most of us pay no attention to what we are eating.
We are either on our phone, watching television, reading, chatting or preoccupied with our own thoughts.
That is the reason we tend to over-eat. We don’t really savour the flavours of the foods, so the entire experience is not complete.
We are also getting diseases because we are not eating with ‘awareness’. From a buffet, we simply pick up what we like, irrespective of whether it is good for us or not. We don’t think twice before having packaged foods, full of preservatives, oil, sugar and excess salt. In the past going to restaurants was an occasion, now it’s be-come a weekly or a daily affair. Bereft of hygiene and nutrition, food from outside is a major cause of our ill-health.
Obesity in children is now a global problem in the world and often leads to a serious medical problem. Obesity is easily preventable once we eat healthy and balanced meals.
Eat Mindfully by …
- Love Yourself and Respect your body
When you genuinely start loving yourself, you will naturally only eat the highest quality of food. Aim to eat only organic produce to ensure best health for all. If you are consuming a lot of fast foods it means that you don’t really respect yourself.
2. Pray before a meal
This creates a certain pause, as you don’t start eating straight away. This is a beautiful way of being thankful for the meal too. This heart felt expression of gratitude works wonders for the family. Teaching children to appreciate our daily blessings positively enhances their journey in to adulthood.
3. Be aware of how the food reaches your table
This could be a good topic of discussion with your children. What is the process of getting food on the table? From the farmer to the wholesaler to the retailer to the consumer to the cook….so many people have contributed towards this one meal. Not to mention the gas, electricity, utensils, spices and more.
4. Pick a smaller plate or bowl
This ensures that you take smaller helpings and not waste food.
5. Start your meal with a salad
That’s one of the best ways to increase the raw intake in your diet. Also it fills you up, so you eat less of the cooked meal. Experts suggest our raw intake during meals should be 60%-70% in order to maximize health benefits.
6. Chew slowly
Make this a conscious effort. If you want initially count till 30 to help you get into the practice. Chewing slowly ensure that the food is more easily digested and more nutrients are absorbed.
7. Keep your spoon or fork down after every bite
Before we complete one bite, the next one is ready to go in! Let’s eat slowly. Another lovely way of doing this is by eating with chopsticks!
8. Eat silently like a meditation
Your meal experience will enhance multi-fold. Try it! Make once a week dinner a silent one, or the first 10 minutes of every meal a silent one. You could play soft light music at the background. This is one of the best ways to savor the flavors, texture, and aroma of your food.
9. Eat till you are 80% full
This can only happen when you are aware of what you eat. Overloading your stomach will make you feel very uncomfortable and tired.
10. Give powerful names to vegetables and fruits
Would you like to have the Super Spinach or the Nutritious Nectarines? Some more of the Beautiful Broccoli or Amazing Apples? This especially helps in getting kids to associate goodness with the food that they eat.
Written by Dr Nadita Shah
Website: www.sharan-india.org