We live in a society that is go-go-go. We might be doing one thing, but we are probably thinking about the next thing we have to do. Which makes me wonder how many people actually pay full attention to their food when they are eating.

 

In speaking with a lot of people over the years, I find that most people do not take the time to eat slowly and instead, rush through their meals.  They eat breakfast in the car on the way to work, work through lunch and eat at their desk, or grab a quick bite from the drive thru for dinner on the way home.

 

An important practice when working on your relationship with food is to learn to appreciate the food you are eating. Consider where the food came from, how it got into your kitchen and onto your plate, and who was involved in making that possible (farmers, factory line workers, mom). This also means appreciating what food does for your body: fuels you, give you energy, and supplies you with vital nutrients.

 

Here are 4 tips to increase your food appreciation:

 

1. Eat Breakfast at Home: When you’re running late in the morning, the first thing that goes out the window is breakfast. You tell yourself that you’ll eat when you get to work. And you may do just that. But chances are you’re eating while you’re checking the morning emails, returning messages and writing your to-do list for the day. This means you are paying minimal to no attention to what you are eating.

 

Try waking up a half hour earlier each morning so you have planned time to prepare and eat breakfast. Even better, do some meal prep ahead of time, such as set the table with a bowl, spoon and cereal choice, or prepare overnight oats that are ready in the morning.

 

2. Sit Down at the Table to Eat: It’s so tempting to eat while you’re meal prepping or to open the fridge and grab a snack. Remind yourself that eating happens when your butt is in a chair and you can fully be present with the food. This means even if you are alone. I know how difficult this may be, but once you get the hang of it, you’ll really enjoy this time.

 

3. Take a Lunch Break: Years ago, I didn’t schedule a lunch break in my day. I wanted to be available to my clients which meant that inevitably, I didn’t get to eat lunch. Or if I did, it was a quick grab and run, or eating in front of the computer, and it felt as if I never even ate.

 

I realized how that practice was not in my best interest and I started blocking out lunch time in my schedule. Not only did I feel better, but my clients benefited as well as I had more energy and was more productive.

 

So go ahead and schedule that lunch break for yourself. Consider it an act of self-care.

4. Avoid Distractions at Dinner: I get it, habits are hard to break. But watching Jeopardy while you eat dinner (or sports or whatever show you like) takes away from mindfully eating your meal. Instead, engage in conversation with your partner or kids, and savor the flavor, texture and aroma of the food. When doing this, you are also better able to attune to your fullness signals and will stop eating when you are comfortably full. Go ahead and DVR Jeopardy and have a date night watching with your partner after dinner.

 

Implement these suggestions at your own pace and over time you will see how it’s impacted your appreciation for the food you are eating. Let me know how it goes in the comments below.