Day 5: Take these steps to the market
By now, you're a bit more aware of how much food makes you feel full, which foods satisfy a craving, whether you're really hungry or not, and the value of writing down what you eat and how you felt at the time.

Yet another secret of mindful eating is making sure you have a variety of healthful foods on hand. This requires thinking ahead: snacking before going to the supermarket so that you're not hungry (and so you won't buy every gooey treat that immediately appeals), and planning your healthful meals and snacks in advance and listing them all on a detailed grocery-shopping list.

Remember, mindful eating doesn't work if you don't eat balanced meals, if you skip meals (you'll get ravenous and overeat later on) or if you deprive yourself. So stock up on lots of favorite fruits, veggies and healthful snacks, and splurge on something: Buy that pint of ice cream, scoop yourself a serving and savor every bite without a pang of guilt. Food is to be enjoyed, not mindlessly wolfed down in secret. Honor your right to be hungry, to enjoy eating and to feel satisfied without feeling stuffed!

Checklist
1. Did you plan out your menu for the week, featuring healthful meals and snacks? YES/NO
2. Did you make sure to have a variety of healthful snacks on hand? YES/NO
3. Did you allow yourself a splurge -- without any guilt? YES/NO

If you answered yes to both questions, congratulations! You're learning how to make food decisions that make sense. Continue to observe all five mindful eating suggestions listed in this article on a daily basis. The more you practice, the easier it will be to internalize these suggestions until they become regular, healthy habits in your life.
If you answered no to one or both questions for this day, don't give up! There is no "failure" in this plan. Think of it as a positive life change to be renewed one day, meal or snack at a time. Every day presents new opportunities to make healthy choices and to feel terrific. Good luck!