Mindful Eating - ‘Being Present While You Eat’
Mindfulness, a practice based on Zen Buddhism, has become popular as a way of self-calming and as a method of changing eating behaviours (Nelson, 2017). Mindful eating can be a way of changing how you look at your approach to eating.
When we are on a diet, we often focus on the rules; for example what to eat, how much to eat, and restricting some of what we eat. We usually have a specific outcome attached to the rules. The idea of mindful eating is not to lose weight, although those who embrace this style of eating may lose weight.
Here are some ways to incorporate mindful eating into your nutritional practices:
Ask yourself, “Am I hungry or thirsty or am I looking for something to do”?
Do you eat through habit? Do you get breaks at work and eat as that is what you feel you should be doing or usually would do? Try to think about if you are hungry or if you are just eating because you usually would at this time.
Try to avoid distractions whilst eating. Think about where you eat - do you sit at the table (either alone or with family), or do you sit in front of the TV and eat whilst watching your favourite programme? How much attention are you giving your meal or snack if you are focusing your attention on something else? Do you finish eating and realise you have eaten it all without noticing? Consider having no technology, social media, TV or any other distractions.
Chew your food. Properly. Take time to enjoy your food and put your cutlery down in between mouthfuls. Aim to chew your food at least twenty times to taste and enjoy every mouthful.
If you have taken the time and effort to prepare a meal or snack, give it the appreciation it deserves. Think about the taste, texture, and smell of what you are eating and take the time to enjoy them.
Rate your hunger out of 10. If it is in the low numbers ask yourself why you are eating? Could it be for other reasons such as boredom or not focusing your attention on eating during your last meal / snack.
Be mindful of your hunger whilst eating, not just when deciding if you are actually hungry. Stop when you are full, even if there is food left on the plate.
It has been shown that people who suppress their emotions usually see an increase in food consumption when they are feeling emotional. In situations where you are upset or stressed, do you see an increase in your eating? Do you tend to reach for more palatable higher calorie options? Do you then go on to overeat these types of food? This pattern probably does not make you feel any better in the long run. Can you be mindful of these occurrences and have a plan in place for when you feel this way, i.e. could you go for a walk, do a wordsearch or anything to keep busy to allow these feelings to pass?
Do not label foods as good, bad, cheat, clean, but instead choose to include them in day to day life and enjoy them - just eat them in moderation. Aim to eat 80% nutritious whole foods and include the higher calorie options for the other 20%. By allowing yourself to have them as part of your usual diet you are less likely to overeat when you do allow yourself to have that bag of crisps, bar of chocolate or whatever your favourite food is.
Mindful eating is about individual experience and takes patience. No one has the same experience with the same food every time. The idea is for people to have their own experiences and to be in the present whilst having them.
VICKY ENGLAND | ARISTOS NUTRITIONIST
If you would like any help with nutrition then check out our Personal Nutrition Service. We can provide an individualised nutrition package based on your lifestyle and goals.