Here's how mindful eating can transform your relationship with food:

• Present Moment Awareness: Focus on the sights, smells, and textures of your food, appreciating the effort that went into producing it.
• Slow Down: Savour each bite, chewing thoroughly to enhance digestion and enjoyment.
• Listen to Your Body: Eat when genuinely hungry and stop when comfortably full. Ditch the distractions - put away your phone and focus on the food on your plate.

•  Non-Judgmental Approach: Let go of guilt and rigid food rules. Embrace the 80/20 rule: 80% healthy choices,20% indulgence, fostering a more balanced and sustainable approach.
• Emotional Awareness: Recognise emotional eating triggers and develop healthier coping mechanisms.

• Mindful eating isn't about restrictive diets; it's about cultivating a conscious and healthy connection with food. This can lead to better digestion, increased enjoyment of meals, and a more balanced approach to eating, potentially aiding weight management and overall well-being.

Building a Balanced Plate for Optimal Health

A balanced plate ensures you receive a variety of nutrients from different food groups. Here's a simple visual guide using "handfuls" to portion your plate:

• Vegetables (2 handfuls): Fill half your plate with colourful, non-starchy vegetables like leafy greens, broccoli, and peppers. They're rich in fibre, vitamins, minerals, and antioxidants.
• Protein (1 handful): Dedicate a quarter of your plate to lean protein sources like chicken, fish, tofu, or lentils. These are essential for building and maintaining tissues.
• Carbohydrates (1 handful): Choose complex carbohydrates like whole grains (brown rice, quinoa), starchy vegetables (sweet potatoes), or legumes (beans) for sustained energy and fibre. Fruits also fall into this category.
• Healthy Fats (1-3 tablespoons for concentrated fats, heaped tablespoons for others): Include a small portion of healthy fats like avocado, nuts, seeds, or olive oil. These promote satiety and support various bodily functions.

Additional Tips for a Balanced Approach:

• Portion Control: Use smaller plates and bowls to avoid overeating.
• Variety is Key: Explore different options within each food group for a wider range of nutrients.
• Hydration Matters: Drink plenty of water throughout the day, limiting sugary drinks.
• Balance is Key: Enjoy occasional treats in moderation.

By embracing mindful eating and creating balanced plates, you'll nourish your body and cultivate a healthier, more enjoyable relationship with food.

If you are lookinf for inspiration and support to live a gut friendly lifestyle that promotes mindful eating, join the 21 Days Living a Gut Friendly Lifestyle Course. Available online now.