Diabetes management is more than counting carbohydrates (carbs) or monitoring your blood glucose (blood sugar) levels, it requires a mindful approach to eating and self-awareness. By focusing on the why, what, where, and how of eating, you can improve your relationship with food and your ability to manage diabetes.  

What is mindful eating?  

Mindful eating is paying attention to the whole experience of eating, like how the food tastes, how it feels to eat it, and the environment around you. Your senses should be engaged, you should recognize feelings of hunger and fullness, and you should understand and respond to any emotions the food triggers. Mindful eating focuses on how good the food is, rather than how much, and the eating experience rather than just calorie or carbohydrate counting.  

Mindful eating can improve your ability to manage diabetes by helping to:  

• Improve blood glucose levels through balanced meals  
• Reduce emotional or stress eating  
• Promote a non-restrictive approach to healthier eating that you can stick with 

How to Eat Mindfully 

Start with being aware of hunger.  

• Take a second to figure out how hungry you are before eating. If needed, use a hunger scale from 1–10, with 1 being extremely hungry and 10 being full and satisfied.  
• Ask yourself, “Am I hungry or am I eating out of stress, boredom, or habit?”  

Involve all your senses.  

• Take in the colors, smells, textures, and temperatures of the food on your plate.   
• Chew slowly and savor each bite. Notice the flavors and how they change as the meal goes on.   

Remove distractions.  

• Turn off the TV, put away electronics, and create a calm environment. This allows you to focus entirely on the meal.  

Portion mindfully.  

• You can use the Diabetes Plate as a guide to manage portion sizes.  
• Be intentional about what is going on your plate. Be sure to include non-starchy vegetables, lean protein, and quality carbs to help manage your blood glucose levels. 

Reflect on the meal.  

• Take note of how the food made you feel. Did it provide energy? Was it satisfying?   

Overcoming Barriers  

This method of eating takes patience and practice. Adding mindful eating into your daily life allows for a more enjoyable and less restrictive approach to managing diabetes. Start small and choose one meal or snack per day to eat mindfully and slowly add it to more meals and snacks to make it a habit for each time you eat.  

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