By Nutritionist Blogger Jeni Tackett, RD, LD

With hectic fall schedules underway, you – and your kids – may start eating mindlessly. Bringing focus to your eating habits can help you eat more healthy choices and reach goals such as weight loss and reduced cholesterol and blood pressure.

5 top tips to eat more mindfully:

1. Don’t eat from a bag or a box! Eating from large containers promotes overeating. Put an appropriate portion on a plate or in a bowl. Eating from smaller plates and bowls can help with portion control.

2. Sit down when you eat! Being mindful means focusing on eating and nothing else. Don’t eat while driving, watching television, making dinner, working on the computer, or reading. Make the rule that you have to sit at the table and focus on eating your meals or snacks.

3. Keep a food journal. Writing down everything you put in your mouth helps you develop mindful eating skills. Keep a notebook or download a free app such as myfitnesspal or sparkpeople and keep food records to increase accountability.

4. Slow down! Most people eat way too fast. You need to extend meals at least 20 minutes (if not longer) so that you can begin receiving cues that you are getting satisfied. When you eat too quickly you may end up stuffed.

5. Listen to your body! Take time to listen to hunger cues and stop eating when you are satisfied. Avoid the hungry-stuffed cycle of skipping meals and then overeating. Eat every 4-5 hours to fuel yourself evenly throughout the day.

Adults and children can benefit from adopting mindful eating habits. Start listening to your body and focus on eating for a more mindful, healthy lifestyle.

For more tips and inspiration, check out these web pages:

http://mindlesseating.org/what_can_i_do.php

Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.