Mindful eating involves being fully present and aware of the eating experience. It's about paying attention to the sensory experience of eating, such as the taste, texture, and smell of food, as well as being aware of hunger and fullness cues. Here are some ways to incorporate mindfulness into your daily diet:

1. Eat without distractions: When you eat, try to eliminate distractions such as watching TV or using your phone. Focus on the act of eating and savor each bite.

2. Chew slowly and savor the flavors: Take the time to chew your food thoroughly and pay attention to the different flavors and textures. This can help you feel more satisfied with smaller portions.

3. Listen to your body: Before eating, check in with your body to see if you're truly hungry. Also, pay attention to when you start to feel full and stop eating before you're overly full.

4. Appreciate your food: Take a moment to appreciate where your food comes from and the effort that went into producing it. This can help cultivate a sense of gratitude and connection to your food.

5. Practice portion control: Use smaller plates and bowls to help control portion sizes. This can prevent overeating and encourage mindful eating.

By incorporating mindfulness into your daily diet, you can develop a healthier relationship with food and make more conscious choices about what and how much you eat.

References:

• Albers, S. (2010). Eating mindfully: How to end mindless eating and enjoy a balanced relationship with food. New Harbinger Publications.
• Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating disorders, 19(1), 49-61.