March is National Nutrition Month®, the month established by the American Dietetic Association to bring special attention to helping Americans make informed food choices and develop sound eating and physical-activity habits. This year’s theme is simple: eat right. But what does eating right really mean? To most of us, it means eating more fruits and vegetables; whole-grain breads and cereals; leaner cuts of meat; and cutting back on high-sugar, high fat foods that provide empty calories.

But the truth of the matter is that eating right means much more. It also means eating mindfully—relying a little more on our intuition and eating with increased awareness. Not just awareness of the foods on our plate, but awareness of the entire eating experience. Eating with increased awareness is especially important for anyone trying to achieve or maintain a healthy weight.

Choosing to eat mindfully means you're giving your full attention to both food and eating. It means you don't eat and watch TV or sit at the computer at the same time. It means you don't eat while you're driving, while you're working, or while you're talking on the telephone. People who eat and multitask tend to eat too fast, take in excess calories, miss the subtle signs of fullness, and don't enjoy their food as much. Mindful eating makes it possible for you to fully experience your food so you can actually eat less but feel more satisfied.

Although eating mindfully with increased awareness may be different for every person, try embracing the following strategies:

• Eat when you're hungry, stop when you're comfortable. Pay attention to your body's hunger and satiety signals. Eat at the first signs of hunger and stop when you feel perfectly comfortable (satisfied, not stuffed). For most of us that means eating every couple of hours.


• Don't wait until you're starving to eat. One of the keys to mindful eating is to avoid being overhungry. When you're overhungry, it increases the likelihood that you'll overeat.


• Select foods satisfying for your body and your mind. There really is no such thing as "good" foods and "bad" foods. Even "good" foods can be unhealthy if you eat more than your body needs. More importantly, satisfaction from eating comes not just from feeling full, but from enjoying the taste of the foods you eat without feeling guilty. In the end, feeling guilty leads to overeating, not eating less. So give yourself permission to eat the foods you love. Eat them in moderation and when you're truly hungry. Stop eating them when you're perfectly comfortable and remember to let go of the guilt.


• Savor the flavor, appearance, and aroma. Take the time to notice the colors, textures, and smells of the food you're eating. Increase your awareness by putting your fork down between each bite and being conscious of all the different sensations you're experiencing.


• Slow down, don't chew too fast. Mindless eating often involves fast eating, so put on the brakes and take your time. To help slow things down, try eating with chopsticks or your nondominant hand. Chew your food 30?50 times before swallowing, and try to make your meal last at least 20 minutes.


• Just eat. Don't do anything else. Don't eat while watching TV, sitting at the computer or in your car, driving, or while working. Set the kitchen table and sit down to your plate of food and be aware of each taste, chew, and swallow. If your mind begins to wander, just acknowledge it and return your awareness to eating.

Remember, eating right is not just about mindlessly gobbling up carrots and celery. It's about giving eating and your body the attention they both deserve. So celebrate National Nutrition Month by practicing mindful eating strategies. You'll begin to savor your food, find eating more pleasurable, and get greater satisfaction from eating smaller quantities of food that, in turn, can help you achieve your weight-management goals.

# posted by L. F. Guerra Jr @ 4:18 PM