I encourage you for the next few days to simply stay aware at your meals. Once you've "labeled" any thoughts or sensations, notice habitual patterns of thinking, feeling, and acting. For example, many patients I know label foods as "good" or "bad." Foods are not good or bad, we've labeled them as such. Food is food, nourishment and some choices are better than others.
Acknowledge responses you may have to food (whether likes, dislikes, or neutral) without judgment. Any response you have is yours, own it and be aware of it. Also, as you bring your awareness into your eating patterns, accept that each eating experience is different and can change moment to moment (kids running around, phone interrupts a meal, etc). However, I promise you, if you continue to bring awareness into mealtime, you will not only recognize potentially unhealthy habits, but recognize that you have a choice. Just like you consciously choose to pay attention to how you feel and what you feel while you eat, you can change what you eat to illicate more favorable health choices that support you in whatever your health goals may be.
Any questions about mindful eating and how you can benefit? E-mail me: firstname.lastname@example.org
Nourish the body and feed the soul!