A great deal of attention is placed on what we’re putting into our bodies, but less is paid to how we eat it. A growing body of research suggests that changing our attitudes and practices around meals can help us sustain energy balance and create a greater sense of well-being.
Mindful eating can connect us with the full experience of eating while using all of our senses as we experience food.
- Slow down. Eat slowly, chew fully and when using cutlery, put them down between bites periodically.
- Connect. Shut off your phone and/or TV and enjoy the meal with those around you. If eating alone, take a few minutes to disconnect and savor the silence.
- Pay attention. Stop multi-tasking and focus on the appearance, taste and texture of the food you are eating.
- Know your food. Find the time to prepare your own meals and make it a point to understand where the food you cook with is coming from and how it got to you.
- Start small. As with any habit, beginning with realistic goals is important. Choose one meal or snack a day and practice mindful eating at that time.
Making gradual changes in how and what you’re eating can help optimize your performance in and out of the classroom.
Everything in moderation. There’s no such thing as a bad food and there’s no reason to deprive yourself of the food you love.
Maintain your metabolism. Avoid skipping meals and eat regularly throughout the day, giving you consistent energy for performing physically or academically..
Eat fresh (and local) whenever possible. Check out which fruits and vegetable are in season for the best tasting, freshest foods that are great for your health and the environment.
Be mindful. Understand why you’re eating (physical vs. emotional cues) and practice the simple tips above to improve the experience of your meals.
Fuel your brain. Certain foods have added benefits for your brain function. Quality fats, antioxidants and small, steady amounts of carbs will help keep energy levels up, improve cognitive performance, preserve memory, fight dementia and boost alertness. Stick to foods full of Omega-3 fats, antioxidants and fiber including: avocado, blueberries, green leafy vegetables, brown rice, wild salmon, nuts, seeds, beans, eggs, oatmeal, olive oil, tea, coffee and chocolate.
- Center for Mindful Eating
- Eating Disorders
- Sports Nutrition
- Academy of Nutrition and Dietetics
- Ted Talk: Mindful Eating
How We Can Help
- Make a Wellness Appointment
- Speak with our Registered Dietician
- Download our Nutrition + Technology Workshop
In the Community
- CUMC Student Groups: FPOP, Food For Thought
- Institute of Human Nutrition
- Fort Washington Greenmarket
Build Your Toolbox
- Mobile Apps: MyFitnessPal, Rise, Fooducate, ShopWell, Noom, HealthyOut, Zipongo
- Recipes: Greatist, Life by the DailyBurn, Cooking Light
- Guides: Get Balanced, Campus Cooking (Beginners), Campus Cooking (Advanced)
- Food Journal Templates: Google, Microsoft, WebMD
- Infographics: Workout Nutrition, Healthier Drinks, Guide to Calories, Types of Nuts, Healthiest Salad Greens, Go to Grains, Salads