Healthy eating begins with self-reflection and self-awareness. How you eat is just as important as what you eat, whether you are looking to control your weight or simply live a healthier lifestyle. Here are some tips and techniques to adopt to begin your journey. 

Practice mindful eating.

Note how hungry you are before and then after each meal. If you are stressed, take five minutes to relax before you start eating. Stop eating when you are almost full, and reflect on whether you really need to eat more. Remember, it takes approximately 20 minutes for our brains to receive a signal of satiety. Just the act of being fully conscious and connected to yourself while you eat is beneficial, as it causes an increase in metabolism.

Nothing added, nothing removed.

This is a great general principle to abide by. Food should be as close to its natural state as possible, without preservatives, artificial colours and flavours or undue processing. In other words, whole food!

Get to know your food before you eat it!

Prepare as many of your meals yourself as possible. Touching, tasting and smelling food before you eat it will prepare the body for digestion, prevent overeating and improve your psychological relationship with food. Taking an active part in preparation connects you to what you are putting into your body. Conversely, a store-bought meal is more likely to result in overeating.

Practice gratitude.

Take a moment to thank anyone who cooks for you, or who helps you cook, or shares a meal with you. Take a moment to silently thank the farmers and producers who helped bring your meal to the table. Acknowledging the abundance of food that surrounds you and showing reverence for the time, effort and energy that it takes to create the food you have is a way to maintain your connection to others. If you are sharing a meal with someone, take the time to appreciate the company you have and the concord it provides. 

Digestion begins in the mouth.

This must not be underestimated. Not chewing food properly greatly impairs digestion. Proper chewing, conversely, initiates digestive enzyme secretion, increases the surface area of the food, and results in improved nutrient absorption. Eat slowly, chewing each mouthful approximately 20 times.

Fuel your body to maximise efficiency.

Eat at least every 4-5 hours. Our bodies need regular fuel to maintain blood sugar levels and a steady metabolism, yet enough time to complete digestion before more food is consumed. Try to avoid skipping meals as much as possible. When you think you might not have time to eat, have balanced snacks on hand. Remember, hunger is a sign of low blood sugar and will lead to poor food choices and overeating if ignored.

Avoid gluttony! 

Overeating occurs when we skip meals, eat too quickly or don’t satisfy our taste buds. Overeating is a major cause of obesity, and stresses the liver and the digestive tract. To reduce the risk of overeating, spread your meals evenly throughout the day and don’t leave the largest meal until the evening. Our digestive fire is at its peak around noon, when it is most efficient at converting food into energy rather than storing it as fat.

Get the fluid balance right.

Avoid drinking excessively during a meal, as this can reduce enzyme activity. One glass of fluid is adequate. Drink at least two litres (eight glasses) of water between meals each day.

Build a positive and healthy relationship with food.

It is vital that we enjoy eating, rather than see it as a chore, an inconvenience or something to fear. Share meals with others, explore new ingredients and cuisines, and mindfully relish each mouthful. We are in the fortunate position to enjoy a great variety of quality produce. Take back control of your diet and health by making your own choices and stop allowing the processed food industry to dictate what you eat. Reconnect to what it means to have a happy, healthy and well fueled body. They say you are what you eat, so remember to prepare, share and consume your meals with appreciation and joy.