Mindful Eating - The What, Why and How
It seems that the term mindful eating is being used more and more nowadays. We are all told to eat more mindfully and make positive decisions when it comes to our nutrition. We’re told to put our phones down and focus on the food in front of us at the dinner table. But what does eating mindfully actually mean, and how can we do this?
What is Mindful Eating?
Mindful eating focuses on the idea of being fully present while you’re eating and taking note of everything you are thinking and feeling during and after your meals.
It requires the use of all of your senses. What are you tasting? What are you seeing and hearing? How are you feeling? Focusing on each of your senses helps you stay in the present moment and stops your thoughts from wandering.
Why is Mindful Eating Important?
Allowing yourself to become more aware of the positive aspects of food preparation and consumption can help heal your relationship with food if this is something you have previously struggled with.
Mindful eating allows you to fully focus on the here and now and listen to the cues that your body and your environment are giving to you. It may support emotional eating or binge eating by making it much easier for you to identify any negative thoughts or emotions you have around food. It allows you to learn how to accept and overcome these negative feelings around food.
Mindful eating may also help you to regulate your appetite and aid digestion. It makes eating a much more enjoyable experience that encompasses appreciation and satisfaction around eating.
How to Eat More Mindfully
Mindful eating is something that we can all easily implement into our lives. Here are some simple things that you can do in order to eat more mindfully.
- Eat more slowly. Take the time to properly chew your food before you swallow it. If possible, take a sip of water between each bite of food or place your cutlery down on the table after every couple of bites to slow yourself down.
- Remove any distractions from the area. This includes your phone, TV, or laptop. Instead, focus on the food in front of you and the people around you.
- Make mealtimes into an opportunity to reflect on your day. Self-reflection is extremely important to improve mental health, and it enables you to recognize any specific negative thoughts or triggers you have around food.
- Listen to your body. By slowing down the speed at which you eat, you can get in tune with your natural hunger cues. This way, you eat enough food to feel comfortably full and satiated.
- Plan your meals ahead of time. Pre-planning your meals makes it easier to regulate your portions. This way, you are not left wondering about how much to eat during your mealtime. Instead, you can shift your focus to enjoying the food in front of you.
Try these tips out during your meals over the next few weeks, and you will immediately feel the difference!