Have you ever viewed a movie and then suddenly noticed that you have finished an entire large bag of chips, container of ice cream, or jar of peanut butter? Most everyone has experienced this and it has a name: Mindless Eating.
Mindless eating means that we lose control of our ability to make sound decisions and healthy choices. We stop paying attention. This loss of control is due to a disconnection between our thoughts and actions. There are two types of distractions or interferences that result in this type of disconnection. 
External distractions include things outside of us like the television, stereo, driving, and attending to children, just to name a few.
Internal distractions include things inside our body like physical sensations (e.g., pain, hunger, etc.) and our thoughts, such as worries about an ill loved one or ideas for a project at work. More significant internal distractions may include depression or anxiety.
Mindless eating often leads to overeating, poor judgment in food choice, mouth hunger (as opposed to stomach hunger), and subsequent weight gain. This is because we are eating to fill some other need besides hunger. We tend to eat more because we aren’t paying attention to our body or the food we are putting in our mouth.
Mindful eating means that you are eating in a conscious manner, fully tuned in to the task at hand. You are taking the time to notice the food and your reasons for eating it.
Mindful eaters reap several benefits including feeling full after a smaller amount of food, eating slowly and subsequently increasing the enjoyment associated with eating, decreasing portion size, increasing meal/snack planning, and feeling empowered (a result of knowing you are in control). Learn some Mindful Eating strategies.
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Healthy Recipe Cards
Chicken Stir Fry 
Chicken Pasta Stir Fry
Check out Healthy Recipes from the UMASS Nutrition Education Program
Tips for Mindful Eating
• Pay attention with all 5 senses
Notice sight, sound, smell, taste, and touch while cooking and eating your food.
• Check your emotional temperature
Why are you eating? Are you angry, sad, excited, or worried?
• Take very small bites
Take a bite the size of a dime. It will become the size of a quarter after proper chewing.
• Chew each bite 10-20 times
While chewing, continue to notice the taste and texture of the food.
• Wait between bites by placing your fork/hand down
Most people take bites of food before the previous bite has been chewed or swallowed.
• Eat sitting down in a designated eating place
Not in front of the television or while driving in the car.
• Allow time to digest your meal
It takes your brain about 20 minutes to notice you’ve eaten enough food- eat slow to give your brain a chance.
• Treat yourself well
Give yourself a break if you have a mindless meal/snack. One meal/snack doesn’t ruin progress. Make a commitment to be more aware the next time around.
• Be patient
Establishing new habits takes time and practice. You have been eating a certain way for a long time. Allow your mind and body time to adjust.
REMEMBER:
Mindful eating is a lifestyle change!
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