Mindful Eating for Millennials
Eat to live or… live to eat?
A lot of us love to eat for reasons other than just survival. But like everything one loves, excess of anything is bad for health. Excess sugar can lead to diabetes. Excess salt can lead to high blood pressure. Excess food and no exercise can lead to obesity.
Mindless Eating Habits to Chuck Right Away
Eating when anxious, upset, depressed, or angry — eating your emotions
Eating to impress someone or out of peer pressure
“Munchies” at night or while working — chips, popcorn, and chocolate bars while typing away at the laptop
Ignoring your body’s warning signals and eating even when you’re full
Bingeing post alcohol or drug use
Fad diets such as a soup diet or zero-carb diet that are not sustainable for optimal health management
Tips for Mindful Eating
Eat in small portions — taste it, don’t gobble it
Eat slowly and chew properly — the brain sends a “tummy full” signal 20 minutes after you begin eating
When eating, only eat — no TV, no phone
Have meals at fixed times and try not to snack before or after a meal
Learn about food nutrient levels — a colourful plate often has all kinds of nutrients
Choose fresh fruits and juices over carbonated drinks
Give yourself a cheat day — follow the golden rules all week and then gift yourself a break
Weight Management 101
Develop a lifelong, sustainable relationship with food — you cannot keep juicing or avoid a specific food forever
Keep a caloric deficit for weight loss, caloric excess for weight gain, and caloric balance for maintenance
Exercise regularly so your body can handle the occasional indulgence
Know yourself — understand what works best for YOU by listening to your body’s signals, energy levels, and genetics
Eat Right for Your Genes
Genomepatri and Myfitgene by MapmyGenome reveal your genetic predispositions for nutrition, metabolism, weight management, and fitness — helping you build a personalised diet and exercise plan that works with your unique biology.
