Julianne Dunne, MD ⌘ westmed * 3030 Westchester Avenue Suite 202 ★ Purchase, NY 10577 ' (914) 848-8668!
Top 5 Tips for Eating with Awareness
Taking time for the eating experience can help us reduce cravings, control portion sizes, and
enhance our interconnectedness with the flow of people, animals, and nature that contributed to
the food on our plate. Here are some tips to enhance your eating experience to make it deeper and
more healing:
1. Eat in a setting where you feel relaxed. If you are eating in the car, in front of a computer
doing work, or on the phone, you are not able to give full attention to eating, and, as a result, you
may tend to eat more or eat foods that are not healing. If you are feeling emotional and are tending
towards eating, see if you can first acknowledge and express your emotions rather than eating
them. These practices will all help with the digestive process—helping you get the most out of food.
2. Eat a palette of colors. Many people eat a “brown, yellow, and white" diet. Instead of lackluster,
bland eating, try to sample all the colors of food, including red, orange, yellow, green, and purple, to
ensure that you get enough of the important phytochemicals that have health benefits. ·
o Red: Red apples, beets, red cabbage, cherries, cranberries, pink grapefruit, red grapes, red
peppers, pomegranates, red potatoes, radishes, raspberries, rhubarb, strawberries, tomatoes,
watermelon ·
o Orange: Apricots, butternut squash, cantaloupe, carrots, mangoes, nectarines, oranges,
papayas, peaches, persimmons, pumpkin, tangerines ·
o Yellow-Green: Green apples, artichokes, asparagus, avocados, green beans, broccoli,
Brussels sprouts, green cabbage, cucumbers, green grapes, honeydew melon, kiwi, lettuce,
lemons, limes, green onions, peas, green pepper, spinach, zucchini ·
o Blue-Purple: Purple kale, purple cabbage, purple potatoes, eggplant, purple grapes,
blueberries, blackberries, boysenberries, marionberries, raisins, figs, plums
3. Eat with others. Eating is a communal event, a social occasion. The act of sharing food with
others can be enriching for everyone involved and may help you with focusing on the people than on
the amount of food eaten.
4. Sample a variety of flavors. When we don’t eat all of the variety of flavors at a meal—salty,
sweet, bitter, pungent, and savory—we may come away from the meal feeling like we are “missing
something,” and ultimately, food cravings can result. By getting small amounts of all the flavors of
food, a practice common in other cultures such as in Asia, we may feel more fulfilled and desire less
food after a meal.
5. Chew thoroughly. The process of digestion begins in the mouth where enzymes are secreted in
saliva to break down food. If we do not properly chew and make our food morsels smaller, we may
be subject to indigestion and other digestive problems. The act of eating allows us to be mindful,
and in the moment, of our exchange of energy with foods.