What is ‘Mindful Eating’ and why does it matter?
We live in such a fast-paced world, we end up rushing around and don’t always prioritise eating well or slowly. Especially when working or looking after others at home, we sometimes eat on the run or whilst sitting in front of the computer or TV. Eating in a rushed manner can lead to digestive problems, increased stress, and weight gain through overeating and poor food choices.
Mindful eating is all about being in the moment and paying attention to what we are eating, on purpose, without judgement – whether it is a small snack, or a full meal. It involves incorporating all of our senses, thinking about the sight, taste, smell and texture of the food while we are eating.
The purpose of mindful eating is to slow down during mealtimes, gaining control over our eating habits and replacing automatic actions with conscious choices. By slowing down, we allow our bodies to embrace a calmer state of being, taking time to chew our food more thoroughly, enjoy our food and give time for our body to recognise when we feel full.
Increased awareness of hunger and fullness
Reduced overeating and binge eating
Weight loss
Stress reduction
Better digestion and absorption of nutrients – leading to better energy levels and sleep
Increased satisfaction with food
Healthier food choices
Mindful eating vs. Mindless eating: Recognising the difference
You know you’re eating mindlessly when….
Eating and multi-tasking e.g. at your desk or in your car, whilst doing household chores,Â
watching TVÂ or scrolling through your phone.
Eating on schedule – when you are not hungry, or when you ‘think’ you should e.g. tea breaks reaching out for snacks in the office, due to dehydration (you may actually be thirsty and not hungry!).
Grazing – eating throughout the day and not noticing what you’re eating, or how much.
Emotional eating – when you’re bored, sad, stressed or angry.
Eating in social settings - where we may feel pressured to eat or drink more than we need.
You are eating more mindfully when….
You are simply eating in an unrushed state – turning off all distractions, chewing your food well.
Savouring each bite – eating slowly, engaging all your senses and enjoying your food.
Not skipping meals – being mindful of when you are hungry, to prevent snacking or overeating later in the day.
You are listening to your body – eating when your body tells you to eat (e.g. hunger, low energy) or drinking water when you are thirsty, also stop eating when you are full and satisfied.
You are making better food choices – being more aware of how your body responds to different foods, avoiding mindless snacking.
Practical tips for incorporating mindful eating into your daily routine:
Engaging all your senses – a Mindful Eating exercise
The 5 S’s of mindful eating (adapted using an article on Psychology Today)
Overcoming common challenges to mindful eating: Strategies for success
Breaking through distractions: Tips for focused eating: Be proactive in turning off screens, putting your phone/tablet in another room, creating a designated eating space. Practice mindful breathing before meals to enhance focus during eating.
Navigating emotional eating: Building resilience and awareness: Try journaling your emotions, find alternative coping mechanisms, and seeking support from loved ones or professionals to address emotional triggers for overeating.
Mindful eating ‘on the go’: Staying centred amidst busy schedules: Plan ahead and pack healthy snacks, practice mindfulness during short breaks, and prioritise balanced meals even during hectic days (especially when those are the days you need more energy and nutrients!).
Dealing with food cravings: Mindful approaches to manage urges: Try ‘mindful indulgence’, where you enjoy a treat with full awareness and intention. Keep a craving journal to help identify underlying causes of cravings and be empowered to make mindful choices.
Mindful eating in social settings: Balancing enjoyment and awareness: Be mindful of portion control, focus on conversation over food, and set personal boundaries.Â
Overcoming the clean plate mentality: Listening to your body's signals: Be mindful of what is happening in your body and honour hunger or fullness cues. Practice mindful eating with leftovers, and reframing the idea of waste to promote mindful eating habits.
Cultivating mindful cooking habits: Bringing awareness to meal preparation: Explore practices such as mindful ingredient selection, engaging all senses while cooking (smell those fresh herbs, taste to check for seasoning, explore different food textures), and savouring the cooking process to enhance mindfulness in the kitchen.
Staying mindful during snack time: Choosing nourishing options: Try drinking a glass of water first, as you may just be thirsty or dehydrated. Keep healthy snacks readily available, practice portion control, and pause to assess hunger levels before snacking.
Handling negative thoughts about food: Embracing self-compassion and acceptance: Engage in positive self-talk, reframing negative thoughts, and practice gratitude for nourishing food choices to foster a compassionate relationship with food.
Mindful eating beyond the plate: Extending awareness to food choices and sustainability: Consider the connection between mindful eating and environmental sustainability. Incorporate mindful food purchasing habits into your weekly shop, and explore ways to reduce food waste for a more mindful approach to consumption e.g. batch cooking, making soups out of leftover vegetables, freezing leftover meals or eating them for lunch the following day.
Summary
Good nutrition isn’t just about what we eat, it’s also about how we eat and digest our food. Mindful eating and chewing well enhances digestion and the absorption of nutrients released from our food. Keep in mind, it's not just about 'we are what we eat', but what we actually digest and absorb that truly matters!