Congratulations on taking the step toward better health with Bariatric Advantage! As you embark on this transformative journey, developing mindful eating habits becomes essential for long-term success and overall well-being. Let’s dive into practical strategies tailored just for you.
1. Mindful Portioning
Swap out those oversized plates for smaller ones. By doing so, you’ll naturally control portion sizes and stay in line with your post-surgery dietary guidelines.
Our tip: Use a salad plate instead of a dinner plate for your meals.
2. Plate with Purpose
When arranging your food, think like an artist. Consider the balance of nutrients and colors on your plate. It’s not just about sustenance; it’s about creating a delightful dining experience.
Our tip: When plating your food, aim to fill half your plate with vegetables, one-quarter with lean protein, and one-quarter with whole grains.
3. Create a Serene Setting
Turn mealtime into a mini retreat. Dim the lights, put away your devices, and play some soothing music. This calm environment encourages mindful eating.
Our tip: Set the table with a nice placemat and napkin, light a candle, and play soft instrumental music in the background.
4. Engage Your Senses
Before taking that first bite, take a moment to appreciate the colors, textures, and aromas of your food. Immerse yourself in the sensory experience—it’s part of the joy of eating.
Our tip: Before eating, take a deep breath and look at your food. Touch your food with your fork to feel its texture before taking the first bite.
5. Practice Mindful Eating
Slow down. Chew each bite deliberately. Pause to check in with your hunger and fullness cues. Your body knows best when it’s time to stop.
Our tip: Put your fork down between bites and chew slowly. Aim to chew each bite at least 20 times.
6. Listen to Your Body
Pay attention to what your body is telling you. Eat when you’re genuinely hungry, and stop when you’re satisfied. Remember your unique nutritional needs post-surgery.
Our tip: Keep a food journal to track your hunger and fullness levels before and after meals. Note any patterns that emerge to better understand your body's signals.
7. Practice Gratitude
Before digging in, take a moment to express gratitude. Acknowledge the journey your food has taken—from farm to table—and appreciate the nourishment it provides.
Our tip: Start your meal with a moment of mindfulness. Take a few seconds to silently thank the people and processes that brought the food to your table.
8. Slow Down Even More
Savor the flavors. Extend your mealtime. Recognize those subtle signals of satiety. It’s not a race; it’s a mindful experience.
Our tip: Set a timer for 20 minutes and make your meal last the entire time. This encourages you to eat slowly and mindfully, allowing you to better recognize when you're full.
9. Stay Hydrated
Water is your best friend. Prioritize hydration to aid digestion and prevent dehydration, especially after bariatric surgery.
Our tip: Drinking water before meals can help you feel more satisfied and prevent overeating.
10. Seek Support
Surround yourself with a supportive network. Whether it’s friends, family, or a support group, having encouragement along the way makes a world of difference.
Our tip: Join a local or online support group. Sharing experiences and tips can provide encouragement and practical advice on maintaining mindful eating habits.
Remember, mindful eating isn’t just about what you eat—it’s also about how you eat. Approach each meal with intention, awareness, and gratitude. You’ve got this! Feel free to personalize these strategies to fit your unique journey. Wishing you all the best on your path to health and happiness!
