As a busy mom, you are probably a Master Multitasker. While this skill helps you get the job (or jobs) done, it also leads to mindless eating. Think about it…

Do you finish off the last few bites of mac ‘n cheese while cleaning up the kitchen? Do you drive through and eat on your way to the next event? (They call it fast food for a reason.) Do you ever finish a brownie but wish you had just one more bite? Are you surprised when your hand hits the bottom of the chip bag? Do you ever feel miserably stuffed after you eat?

All of these are signs of mindless eating. When you eat quickly or while distracted, you’re left feeling stuffed but strangely unsatisfied.

Instead of mindlessly munching your way through your day, eat mindfully. You’ll eat less but enjoy it more. These simple steps will show you how.

• First, recognize whether you’re hungry before you start eating. Sometimes “I want a brownie” really means “I want a break.” When a craving doesn’t come from hunger, eating doesn’t satisfy it.

• Move away from your computer, the TV, and other distractions. Sit at a table to eat—even if it’s just a snack. The sacrifice in work time will pay off in productivity and vitality.

• Next, decide how you want to feel when you’re finished. When you eat with the intention of feeling better than when you started, you’re less likely to overeat.

• Choose food that nourishes your body and your mind. Our society is so obsessed with “eating right” we sometimes eat things we don’t even like. Besides, deprivation and guilt cause more overeating.

• Connect with your body by taking a few deep, centering breaths.

• Take a moment to express appreciation for your food.

• Notice the aromas, colors, and textures.

• Select the perfect bite—not necessarily the healthiest, but the one you really want.

• Place a small amount in your mouth. Flavors come from taste buds on your tongue and aromas you smell. If your bite is too large, much of the food will be on your teeth, cheeks, and roof of your mouth where there are no taste buds.

• Savor the texture and flavors of the food on your tongue then slowly begin to chew. Breathe to allow the aromas to ascend to your nose.

• What does it taste like? What ingredients can you identify? Are the flavors interesting, exciting, pleasurable, or just so-so. (Imagine how much less food you’d eat if you didn’t bother to eat food you didn’t love.)

• As you swallow, notice the food gently and comfortably filling your stomach. Sit for a moment and let the flavors and experience linger.

• Set your fork down between bites. If you’re focused on loading your forkful you aren’t paying attention to the one in your mouth.

• Notice when you’re approaching your intended fullness. Becoming bored and distracted is a sure sign you’re done.

• How do you feel afterward? What went well? What will you do differently next time?

You’re the boss of your body so give yourself the gift of refueling and nourishing yourself mindfully.

Bio: Michelle May, M.D. is a recovered yoyo dieter and the author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. www.AmIHungry.com