Studies have indicated that the concept of mindful eating or mindful eating, can help in weight loss and the proper treatment of chronic diseases. The fundamental principle of this way of eating is to be knowledgeable about our diet through the preparation and consumption of food. To guide these conscious decisions when consuming food, it is important that:

• appreciate food
• eat slowly and without distractions
• Select nutritious foods that you enjoy
• don't judge your preferences or food selections
• recognize and respect physical signals of hunger and satiety
• feel the effects that food has on your feelings and your body
• involves the senses when perceiving the colors, smells, sounds, textures and flavors of food

Conscious awareness of what you eat will help you perceive the direct experiences you have with food. To start eating consciously, every time you prepare or eat your food, answer the following 6 questions. Each answer should take you no more than 20 seconds, even if it takes longer at first.

1. Why do I want to eat?  Answering includes an exploration of triggers for craving such as physical hunger, challenging situations, or visual cues, which often come from stress, fatigue, or boredom.
2. How much do I want to eat?  The answer will depend on the time you have available and the signs of physical hunger or emotions.
3. What do I want to eat? Here we must examine the factors we take into consideration when selecting foods, such as convenience, taste, price, convenience, appearance and nutrition.
4. How do I want to eat? We would answer whether we will eat in a hurry, consciously, calmly, distracted, alone, accompanied or in secret.
5. How much do I want to eat? The amount you answer will be based on physical cues of hunger or satiety, the size of the package or portion served, and your habits.
6. Where will the energy obtained from eating go or be invested? Will eating be invigorating, restorative, slow me down, or cause guilt and shame? How will that energy be used, in my daily routine, in a physical activity or will it accumulate in my body as fat?

You should use mindful eating as a reference for evaluating your eating patterns and not as a tool to dictate an appropriate chain of responses. Remember not to judge your eating patterns. The answers will help you make informed decisions.

Carmen M. Pérez Velázquez