Mindful Eating: Achieving Wellness One Bite at a Time

Have you ever consumed food without realizing what it was? Have you considered food as an end to be met rather than an experience to be enjoyed? Let's explore how you can transform your relationship with food through mindful eating for a healthier, happier life.

What is mindful eating?

Mindful eating means being completely aware and present to the experience of eating. This method enables us to be fully attentive to thoughts, feelings and behaviours associated with food.

9 ways to practice mindful eating in your daily routine

1. Identifying and knowing the difference between physical and emotional hunger
   True physical hunger is always gradual and slow in its occurrence, as opposed to emotional hunger which is impulsive and overwhelming. Being aware of ‘why’ you are eating is actually the first step to eating mindfully.
2. Pay attention to your hunger and satiety cues
   Try rating your hunger and satiation on a 0-10 scale. Eat when your hunger is at 3-4 (mild hunger) and stop at 7-8 (comfortably full). This awareness controls binge eating.
3. Take a seat and eat calmly
   Chew each bite thoroughly to savor the flavors and aid digestion. Instead of gulping water, sip it slowly to help your body properly absorb nutrients and maintain a calm eating pace.
4. Eat without distractions
   Try enjoying one meal every day without distractions, such as the television, cell phones, laptops and even working while eating.
5. Explore the food using all five senses
   Observe the color, smell, texture, and taste of the food. Interestingly, you can also listen to chewing or slurping sounds while eating different foods. Studies show that this act of listening reduces food consumption and curbs appetite.
6. Reflect on the nature and origin of food
   Acknowledge the journey of food from farm to plate. This reflection increases feelings of gratitude and enhances knowledge. Thereby, giving meaning to the experience of eating.
   
7. Do not eat in response to emotions
   Avoid eating when sad, bored, angry or anxious. Few mindfulness questions which you could ask yourself are: “Am I eating to appease my anger, sadness, loneliness or boredom? Do I crave for specific foods? Does food make me feel emotionally safe and secure? Do I use food as a medium to soothe negative feelings? These questions will give you a basic realization on the reasons to eat.
8. Mind your portion sizes
   Use smaller bowls, cups, plates and spoons. Avoid placing large quantities of food at the table in front of you.
9. Try to eat at the same time every day
   When we skip eating, we often tend to overindulge in our next meal. Also, waiting too long or letting yourself get too hungry can have adverse effect on the food choices you might make.

Incorporating mindful eating into your daily routine can be a transformative journey toward better health and well-being. By paying closer attention to your food and how it makes you feel, you can develop a healthier relationship with eating and enjoy the benefits of improved digestion, increased satisfaction, and overall wellness.

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Written by Psychologist Samar Hafeez

If you would like to explore mindful eating more deeply or other mindfulness areas, book a 1:1 private session with Samar on the MindFi App!

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