Mindful eating brings attention to what we eat. It encourages us to appreciate our food & drink, where it came from and the nourishment it provides. With the holistic lens of mindfulness we can transform our health.
Modern life can be incredibly hectic and with access to fast-food at any time of the day or night we don’t always make the best food choices.
We pick foods that aren’t good for us. We eat emotionally. We consume too much or too little depending on what we’re going through. Some of us have developed a love/hate relationship with food while others have developed full-blown eating disorders.
With digestive infections, binge eating and obesity so prevalent, it’s clear that we’ve lost our natural connection with food and don’t place much value on it.
What is mindful eating?
Mindful eating helps us to re-connect with food and the natural cycle of life. It means being fully attentive to food – as we buy, prepare, serve, and consume it. And deeply aware of how it affects our body.
When we practice mindful eating we slow down and appreciate each mouthful. We tune into our senses and notice the subtle changes in hunger and energy.
This approach has been shown to improve digestion and aid in weight-loss. Through mindfulness we learn to appreciate our food and recognise the nourishment that it offers.
Mindful eating applies to every step of the nourishment cycle including writing the shopping list, purchasing and storing ingredients, preparing meals and of course, sitting down to eat. It also raises the question of how what we eat affects the world.
When fast-food is the problem, slow-food is the solution.
The benefits of mindful eating
Mindful eating improves our relationship with food in a number of ways. Through mindfulness we can:
- Make better food choices
- Reduce stress and anxiety
- Stop eating emotionally
- Stop using food as a drug, crutch or comfort blanket
- Enjoy shopping, food preparation and eating much more
- Enliven all five senses
- Slow down, relax and be present while we eat
- Improve digestion and digestive health
- Lose weight
- Examine our reactions to certain foods
- Increase our awareness of food origins, quality and sustainability
Some people feel that mindful eating and mindfulness in general is too much hassle, they simply “don’t have the time for it”. That may be true on the surface but if you don’t have time for it, that’s often a sign that your life is out of balance and you really do need it.
The practice of mindful eating
To practice mindful eating you need to be fully present. That means giving it your full attention and immersing yourself in the experience, free from distraction. No reading, social media, watching T.V., obsessing or making plans for later.
When eating, just eat.
The idea is to engage the senses fully and enjoy the experience. We bring skilful attention, curiosity, and intention to choosing, preparing, and eating good food.
1. Begin with a shopping list. Prepare by making a shopping list and maintaining a well stocked kitchen – at home and at work. Consider the nutritional value of every item you add to your list and where it comes from. Real food that is, wherever possible, fresh, organic, seasonal and locally-grown should fill the bulk of your list.
2. Don’t shop when you’re very hungry. Rushing to the nearest convenience store when we’re starving is one of the top reasons why we make bad food choices. You want to walk calmly through the shop and stick to what’s on your list, without any impulse buys of crisps and sweets. As you shop, look closely at the foods you pick up, feel them, smell them, consider their origin. Pick the most nourishing foods you can.
3. Maintain a clean, tidy and welcoming kitchen. Your kitchen should be a haven for the family. An inviting place to spend time, prepare food and seek nourishment. If the kids are old enough they can help with the preparation.
4. Mindfully prepare your food. Notice the various colours, textures and aromas of your food. Notice the sensations of washing, cutting and cooking. Hear the sizzle of the pan and the bubbling of the water. Maintain your awareness as you prepare and plate your food.
5. Take a few deep breaths. As you sit down to eat your meal take a few deep breathes to relax and be present.
6. Appreciate your food. Take a few moments to appreciate the nourishment that this meal is about to give you. The energy, the nutrients and the building blocks of good health.
7. Engage your senses. Look at the food on your plate. Notice the colours, shapes and textures. Smell your food and enjoy the aromas. As you chew, try to pick out the different ingredients. What flavours stand out to you? As you continue to eat, pay attention to your body’s responses. How do you feel? How satiated are you?
8. Take small bites. Small bites are easier to taste and enjoy than a mouth that is full.
9. Chew thoroughly. Chew each mouthful 20 to 40 times before swallowing. This releases more flavours and better prepares the food for digestion. As the saying goes, “Drink your food, chew your water.”
10. Eat slowly. A meal should be savoured. Take the time to appreciate what’s in front of you and observe your body. When you eat slowly you will know when you are full, long before you overload your stomach.
If you’d like to read more about mindful eating we recommend Savor by Thich Nhat Hanh and Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays.