When we eat mindfully we give our full attention to the food we are eating, noting how it makes us feel.

Here are some ways to eat mindfully and gain the most pleasure and benefit from your food:

• Make your dining area a pleasurable place to be – free from clutter and mess, and with nice lighting, flowers or a lovely view.
• Before your meal, pause for a moment to relax your body, deepen your breathing and reflect on what you are about to eat.
• Once you start to eat, savour every mouthful. As the food interacts with each of your senses – sight, smell, touch, sound and taste – notice any sensations and emotions that arise.
• After your meal, notice any changes in energy, your mood and other aspects of your wellbeing. Keep a note of your response if you wish.
• If you can, make some meals a social occasion to enjoy with friends and family. You don’t have to be with others to celebrate the wonder of food – eating your favourite meal in the peace and quiet of your own company can be very enjoyable.