Eye Hunger
Eat outdoors and pause to look around
Set a beautiful table with a variety of textures, shapes and colors
Include variety of textures, shapes and colors on the plate
Choose a plate size/shape that is attractive
Cut up food in different shapes
Play with the art of Bento
Add garnishes
Look at pretty beads/charms/art between bites
Periodically rest/close eyes between bites
Adjust indoor lighting to your preferences
Avoid eating where you can see your trigger food
Stop and feel
Pay attention
Nose Hunger
Eat outdoors and smell the air
Breathe
Drink herbal tea or wine with meals
Take time to smell your food and feel your body's reaction before eating it Include foods on the plate that have a variety of fragrances Include fragrant flowers on the table Include beeswax candles on the table Touch/smell fresh or dried herbs or flowers Eat near a fire Avoid eating where you can smell your trigger food Stop and feel. Pay attention. Mouth Hunger Gather up saliva and swallow three times before eating Bite & release teeth before eating Drink with a straw Drink herbal tea with meals. Include strongly-flavored condiments on the side Include variety on the plate (small amounts of food items with different textures, flavors, etc.) Discuss the flavors and textures of the food you are eating with tablemates Eat foods that make the mouth work (e.g. sunflower seeds with shells) Notice what your tongue does while you are eating Chew thoroughly Put your utensil down and sit back after each bite to focus completely on the food in the mouth Floss & Brush teeth after eating Stomach Hunger Eat on a regular schedule Maintain a nutritious food routine (include foods you want to eat at the same time each day) Wait until the hunger passes before eating Pay full attention to it, listen & feel Drink water Rub belly Gather up saliva and swallow three times before eating Mind Hunger Discuss the merits of the food you are eating with your tablemates Watch a food documentary before eating Read a section of a nutrition book before eating Challenge yourself to try new foods (start with small portions) Rest/sleep Practice mindfulness Practice concentration Stop and feel. Pay attention. Cell Hunger Eat outdoors Breathe Drink water Exercise before eating Take a warm shower or bath before eating Take a nap before eating Eat nutritious food Stop and feel. Pay attention. Heart Hunger Share food with someone else Feed/play with your pet/child before you feed yourself Eat outdoors in nature Set a beautiful table with colors you enjoy Choose a plate size that helps you relax (small for an abundant feeling, large for a spacious feeling) Eat in a place that feels safe, clean and comfortable If positive associations with the food arise, enjoy the feelings that go with those associations. "Feast" on the good feelings. Say a prayer/blessing/grace before eating Stop and feel. Pay attention.