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Those five senses you learned about as a kid? Turns out they’re powerful helpers in choosing better-for-you foods.
Click on each icon below to learn more.
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Your ears can help you make better food choices, so pay attention to what you hear when you eat. Sound is not only an obvious indicator of freshness, but science also suggests that background noises can distract you from tasting your food.
To eliminate sound distractions, try to minimize background noises during meals.
“We eat with our eyes” because good food stimulates the appetite. You can gather a lot of visual information about a meal’s nutritional benefits. The phytonutrients that give fruits and vegetables their rich, appetizing colors offer protective health benefits that can lower your risk of disease.
Aim to get many different colors on your plate—visual variety is an easy way to ensure you’re getting a good mix of important nutrients.
We often credit the pleasure of a good meal to our taste buds. In reality, our perception of flavor begins with aroma, which can influence your food choices.
Every week, spend a few minutes breathing in the scent of four different ingredients. Close your eyes and pay attention to what you’re smelling to notice subtle aroma differences that could lead to choosing healthier foods.
We are born hardwired to prefer sweeter, fattier and saltier foods and to dislike foods that are bitter and possibly sour, a fact not lost on companies producing ultra-processed foods. However, over time those preferences can shift. People who adopt a lower-sodium diet, for example, tend to prefer lower-sodium food.
To better appreciate how flavorful your food can be, introduce new spices and herbs and learn how to season without salt. A drizzle of lemon juice, for example, can balance flavors nicely and add a touch of brightness to a finished dish.
Food texture can indicate quality and freshness. Enjoying ingredients that are crunchy or rough can also help you eat less. Those foods require more time to chew, which can slow down your eating and allow your brain time to receive your stomach’s signal that you’re getting full.
Make sure to include raw vegetables and whole-grain ingredients in your meals. They’re loaded with fiber, which can improve digestion and help you feel more satisfied between meals.
Mindful Sodexo