Eating rituals are behaviors that encourage positive eating. 

 

I recommend always eating on a plate and with cutlery. I throw some of my nice china in the mix as a reminder that every day can be a special day. It’s a reminder of my good fortune. Even when I have takeout, I transfer it to a plate or bowl. Sit down, slow down. It’s hard to gauge a portion size when you’re eating out of a container. 

 

Another fun ritual is plating my food. Making it look pretty also encourages eating a greater range of nutrients, eat the rainbow. A great example is a Nicoise salad. The french understand that you eat with your eyes too. Salad with green beans, purple onion, red tomatoes, white and yellow eggs, brown olives. 

 

Setting the table is a ritual that signals the food is almost ready. If you have small kids or friends over, have them help. Transferring things like olive oil and vinegar into lovely cruets or salt and pepper into special grinders. Keep fresh herbs on hand for last minute garnishing. Clip some flowers from the garden for the table. 

 

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