Mindful eating

When you think of mindfulness, what’s the first act that comes to mind? Meditating, journaling, or perhaps a yoga session? The act of eating, not so often. This comes as no surprise considering that working, watching Netflix, or using your phone often occurs in synchronicity with meal times - leading to mindless eating. 

Mindful eating is the practice of maintaining an in-the-moment awareness of the eating process - from acknowledging emotions while the food is in front of you and observing how the food makes you feel, to savouring each flavour while the food is in your mouth. 

This may sound like an overcomplicated way to enjoy your food, but with 10% of your daily quota dedicated to eating meals, it might be wise to appreciate this time a little more. Mindful eating can help you to:

• Improve your relationship with food.

• Lose weight by feeling full sooner. 

• Add fulfilment and enjoyment to your eating experiences.

• Take control of your relationship with food.

• Recognise and honour your hunger. 

• Nourish your body and mind.

• Manage food cravings.

While we know that eating mindfully can be tricky during busier days, choose at least one meal or snack to eat mindfully. You’ll soon notice what a difference it can make to your eating experiences. 

Use this mindful eating checklist to get started: 

• Create a shopping list. This is one way to avoid impulse buying and tick off all the ingredients you need to make delicious and nutritious meals.

• Appreciate what’s in front of you. Give gratitude as you think about the growing and production processes required to have the food items on your plate.

• Eat when you’re hungry, not when you’re ravenous. Skipping meals or eating when you’re starving can have you grabbing the first food within reach - and this isn’t always the healthiest option.

• Put away distractions. Focus only on the foods in front of you. 

• Take small bites and chew thoroughly. Savour each mouthful and try to appreciate all the flavours you pick up.

• Check-in after each bite. Are you full, or do you need more? Put down your utensils between each mouthful as you contemplate how you feel.

• Consider why you are eating. If you’re eating out of boredom, choose another activity to engage in.

• Be attentive to your senses. Identify the colour, texture, aroma, and taste of your food. 

• Reflect on what you crave - and plan your meal or snack from there. Satisfying your cravings is one way to prevent overeating. 

Remember, there’s more to mindfulness than meditation.