Everyone knows that what you eat has consequential effects on your health and wellness. But even when eating a mostly healthy, well-balanced diet, you may still struggle with your weight, low energy, poor concentration, and other bothersome symptoms. When it comes to finding the well in wellness, there’s more to the story than just WHAT you eat.
In fact, where and how you eat matters too. As you pursue your health and wellness goals, keep in mind that your eating environment affects both. Evaluating where you eat, your posture while eating, serving style, portion sizes, and how you actually consume your food can all help identify areas for improvement as you work towards a healthier you.
Think about these questions as you revise your eating habits.
Where do you normally eat? Is your desk your de facto dining table or does your plate share space with unfinished projects or the day’s mail?
Research shows that keeping your eating area clutter-free decreases your distractions while eating, allowing you to focus on your meal and eat mindfully. Eating mindfully not only reduces the amount you eat, but also the chances you will snack later on because of rushed or distracted eating. When practicing mindful eating, it’s important to maintain a relaxing, clutter free dining environment. If your space is clutter-free and clean, you will be more inclined to take a seat at the table.
Do you sit at a table to eat? According to experts, sitting at the table to eat not only improves eating posture, which helps digestion, but also reduces distractions and helps you focus on your meal, which is correlated with a healthier weight. Save the couch for Netflix — dinner belongs at the table! Take the opportunity to create a tablescape you can enjoy through the use of runners, tablecloths, placemats, centerpieces, etc., and real, reusable dishes and utensils.
How do you typically serve your meals? Buffet? Family style? Multiple courses? Try this: Bring plates to the table already served. Serving dishes or bread baskets on the table may be too tempting and are certainly easy to reach. Having to stand up to get seconds will often give your brain enough time to realize you’ve had enough.
What size plates do you use? 9”? 12”? Somewhere in between? Bigger plates = bigger servings. Try using a smaller sized plate to help you manage portion sizes. Healthier portion sizes are a great excuse to treat yourself and your kitchen to new dishware!
Mindful eating reduces overeating, aids good digestion, and improves your relationship with food. Aim for a tech-free environment. Having a TV, tablet, or phone near will distract you from how fast and how much you are eating. Be present while eating, focusing on enjoying each bite. If you eat with others, an enhanced conversation is a big bonus.
When it comes to mealtime, it’s important to look at the big picture and take small steps towards more healthful dining by focusing on where and how you eat. Your environment is within your control, making it an easy place to start as you work towards a happier, healthier you.
Making changes takes effort and grit, but it can happen. If you need some help getting started, consider wellness and life coaching with Grit & Grace.
Be Well
