Mindful Eating (What, How, & Why)

When we think of eating, the first thing that comes to mind is food. If you're thinking to yourself "well what else is there?" then this post might just be for you... Yes, what we eat is important, but how we eat is equally crucial. As kids, there's usually only a couple rules around how to eat: Chew and swallow. Finish your food. As we get older these messages become innate parts of our eating habits, and though the world of food becomes more confusing and complex, the way we eat it stays the same.

Mindful eating is a concept that shifts the focus around eating from what to how, providing balance to the way we approach and understand meal time. So what is mindful eating, how does one practice it, and most importantly... why bother?

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What is mindful eating?

Mindfulness is a concept of awareness, presence, and acceptance which can be applied to any experience or action in life. In the context of food, mindful eating means being both aware and accepting of your food choices, while experiencing them to their fullest extent. Too often we feel guilt around the food we eat, and this only fosters further dependance on unhealthy habits, as well as hasty judgements about how we deserve to feel and treat ourselves. By slowing down and consciously thinking about our eating experience we can create an environment which fosters healthy choices and builds momentum to continue pursing health and fulfillment.

How to practice mindful eating:

The biggest step towards practicing mindful eating is to decide that it's important. Once you consciously recognize its value, all that's left to do is make small adjustments that allow you to be more intentional and present throughout your eating experiences. Here are some adjustments to your eating beliefs and practices that can help make mindful eating a part of your day to day routine:

Take it slow - ​Take 5 minutes to make some oatmeal before work, or spend an afternoon in the kitchen trying out new recipes. Whatever it looks like for you, make an effort to practice dedicating structured time to making and eating your food.

Chew (a lot) - Digestion starts in the mouth, so take the time to break down your food and, as gross as this sounds, let it mix with your saliva. Real food will only taste better as you chew and its natural flavors are released. This process also trigger satiety signals, helping you feel fuller.

Use all of your senses - Listen to the sizzle of onions hitting a hot pan, breathe in the aroma of freshly chopped basil, feel those grains of rice fall through your fingers as you rinse it... you get the idea.

Plan ahead - For some this looks like meal prep, for others its simply creating a menu for the week. Being prepared reduces last minute decisions which tend to foster stress, guilt, and regret.

Minimize distractions - Have a specific place in your home where you eat. This should be a quiet place away from technology where you can comfortably focus on and enjoy your meal. By focusing solely on eating, you can be more in tune with your satiety signals. It's also a great opportunity to reflect and focus on gratitude.

Celebrate diversity - Give old recipes a new flavor, try a dish from a foreign culture, or simply vow to include more colors and textures in your meals. Diversity in your food helps to keep cooking and eating an interesting and intentional experience, as well as having many nutritional advantages. For instance, using spices not only helps to ramp up flavor, but also gives your food an excellent antioxidant boost. So go ahead, put cinnamon on your sweet potato.

Educate yourself - Know where your food comes from and how it affects your body. Choose foods that will fuel you, and take the time to understand nutrition in a way that allows you to feel confident in the decisions you make.

Honor your hunger - There's nothing wrong with eating! Calories are not your enemy. Our brains and bodies need and prefer glucose from whole food carbohydrates to keep us going throughout the day, so if your body is sending you a message to eat, make sure to listen. If we're eating enough of the right foods (and getting a reasonable amount of sleep), we shouldn't need stimulants like coffee or energy drinks to get us through the work day.

Stop when you're full - It's essential to eat enough, especially when following a whole foods plant based diet. That being said, it's important not to stuff yourself. Get in the habit of listening to your body and giving yourself time to recognize when you are full. If you're like me, you're tempted to finish what's on your plate. Try starting with less and then seeing how you feel. You can always go back for more.

Why bother?

Maybe these seem like obvious tasks, things we know we should do but don't because they take a little extra time and thought. They seem like a nice idea but forgetting them reveals no obvious consequences. My response to this stands in viewing what we have to gain rather than what we have to lose. Aspects of mindful eating such as taking more time to chew, eating slower, and minimizing distractions can result in better digestion and absorption of nutrients as well as increased stability of blood sugar levels (1, 2). Taking time to tune in during meal times may also help us to better recognize fullness, thereby stopping ourselves from over eating which can be both uncomfortable and unhealthy. Likewise, understanding the ways in which food acts as fuel for the body can help to break down habits of restriction or fear around eating, allowing us to feel confident about eating until satiation. Lastly, mindful eating provides an avenue of accountability for our goals around food and eating habits, which often stem from a thoughtful, intentional place but are neglected in the haste of day to day life.

What are your thoughts on mindful eating? Is it something you've had experience with or are willing to try? Let us know in a comment or post your thoughts in our community Forum.

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