Mindful Eating in Front of the TV

Many of my clients say, “But, I like watching TV when I eat…” A lot of people do, including ME!

We know that eating in front of a screen is often a recipe for mindless eating. However, I can reassure you that you can still eat mindfully AND watch a movie, netflix or TV, etc. at the same time when you are BEING present.

Mindless eating in front of a TV happens when you are completely disengaged from the experience of eating.

Instead, if you decide are going to watch TV while you snack, I encourage you to notice your hunger and experience while you are watching TV. This may mean remembering to SHIFT your focus from the TV to your body while you watch.

Here are some tips to help you stay present and mindful while you eat:

  1. Mindfully make your plate first. Portion out your food before you sit down and start watching.
  2. Take a few deep breaths before you start eating. This can help you relax and focus on the present moment.
  3. Shift your attention to your plate by using all of your senses to enjoy your food.
  4. Notice the colors, textures, and flavors of what you are eating.
  5. Put your fork down between bites. This will help you slow down and savor each bite.
  6. Check in with your hunger and fullness levels as you eat. Pay attention to how your body feels and stop eating before feeling full.
  7. Think about what may be a healthier option and see the list OF HEALTHY SNACKS below.. what would be your choice of snack?

Some healthy snack ideas to choose while practising mindful eating in front of the TV

  1. Cut-up Vegetables: Prepare a plate of colorful, bite-sized vegetables such as carrots, cucumbers, bell peppers, and cherry tomatoes. Pair them with a flavorful dip like hummus or guacamole
  2. Fruit Kabobs: Skewer pieces of fresh fruit such as berries, melon, and pineapple on wooden skewers for a refreshing and nutritious snack.
  3. Kale chips or grilled chickpeas for a crunch! You can season up with spices like smoked paprika, salt, pepper or nutritional yeast for added flavor.
  4. Mixed Nuts: Create a personalized mix of unsalted nuts like almonds, walnuts, sunflower or pumpkin seeds. Nuts/seeds provide healthy fats and are a good source of protein.
  5. Coconut Yogurt Parfait: Layer yogurt with fresh berries, granola, and a drizzle of honey for a balanced and satisfying snack.
  6. Rice Cakes with Toppings: Choose whole grain rice cakes and top them with mashed avocado, sliced cucumber, or nut butter
  7. Frozen Berries: Frozen berries or Mango as a sweet and refreshing snack. They can help fulfill your sweet cravings.
  8. Dark Chocolate: Opt for a small piece of dark chocolate (70% cocoa or higher) as an occasional treat. Dark chocolate contains antioxidants and can help satisfy your sweet tooth.
  9. Smoothie Bowls: Blend a frozen fruit smoothie with some greens, fat and protein and pour it into a bowl. Top it with sliced fruits, granola, coconut flakes, or chia seeds for a nourishing snack.
  10. Hydrating Infused Water: Stay hydrated by infusing water with slices of lemon, cucumber, mint leaves, or berries for a flavorful twist.

Remember, mindful eating involves paying attention to your food, savoring each bite, and being aware of your body’s hunger and fullness cues. Practice portion control, eat slowly, and focus on enjoying the flavors and textures of your snack without distractions from the TV.

Learn more about mindful eating from my article: What is mindful eating and is it right for you? >

Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to www.marshafenwicknutrition.com

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