March is Nutrition Month and this year we are talking about how healthy eating is about More Than Food!

Dietitians are encouraging Canadians to consider not only what they eat, but how they eat too!  This aligns so well with the new Canada’s Food Guide and its reminders.  Be mindful of your eating habits by taking the time to eat and notice when you are hungry and when you are full.  To cook more often and plan what you eat as well as involve others in planning and preparing meals.  This is a great way to get kids involved!  We want you to enjoy your food, incorporating culture and food traditions as part of everyday healthy eating.  And also to eat meals with others.  Sharing family meals is a great way to learn healthy eating behaviours, reduce screen time and spend time as a family.

Our focus this week is to be mindful of your eating habits.  Mindful eating can help you to make healthier choices more often and be more conscious of the food you eat and your eating habits.

Here are some tips to get your started:

• Body Brain Connection – Did you know that it takes 20 minutes for your body to feel full after eating? This is why we often unconsciously overeat.  Eating too quickly allows your body to eat past the feeling of being full and why we often have that stuffed feeling especially when eating at a buffet or holiday dinner when there are lots of foods to choose from. The trick is to slow down your eating and before going back for a second helping, giving yourself a chance to see if you really are still hungry or if waiting the 20 minutes is enough to realize that you are fully satisfied.
• Know your hunger signals – when was the last time that you listened to your body’s hunger cues? Is your stomach growling, your energy low or are you feeling lightheaded?  It might be time to have something to eat.  Or are you eating because you are stressed, tired, frustrated, or bored?  This might be a good time to get up and move, go for a walk, finish a chore around the house and see if once you are done you are still hungry.  Learning your body’s signals is a great way to be more mindful in your eating.
• Distracted Eating – multitasking and eating is a recipe for distracted eating. How many times have you eaten a whole bag of chips while watching TV without realizing it? When we are distracted – watching TV, reading, working or anything that takes away our focus from the food, it becomes harder to listen to our body’s signals.  Try this the next time you eat, just eat.  Move away from your desk at work, turn the TV off and eat at the table without screens or distractions other than conversation with family and friends.

Are you looking for more tips?  Follow along on Facebook and Instagram each day as we share lots of recipes, tips and resources to help you and your family to make healthy eating about “More Than Food”.