7 Simple Ways to bring Mindfulness to your Eating

I know what you are thinking…what does “mindful eating” even mean?

Mindfulness

Simply put, mindfulness is paying attention to yourself (both body and mind) and your external environment (what’s going on around you). Practicing true mindfulness means bringing an awareness without self-criticism or judgement. In mindful eating, we are not in a comparison competition (with ourselves or anyone else). We simply acknowledge the many sensations and thoughts we experience as we eat.

Taking the time to simply be present when you eat can result in a multitude of health benefits. Mindful eating has been scientifically proven to help reduce weight and decrease emotional eating, binge eating and food cravings. Mindful eating has also been shown to help increase overall happiness (1).

This all sounds great, right?

But mindful eating is easier said than done. Eating “in the moment” (with NO distractions) can be difficult. Factor in our digitally-driven age, those we might be eating with, the need to get a meal done for the next thing — distractions abound. Setting your phone down (how dare I suggest such a thing?!?) and just being present, fully aware, as you eat…this takes purpose and practice. What are you really going to miss if you silence your phone (or your watch), in order to take time to enjoy what’s right in front of you: The simple joy of eating.

Practicing mindfulness with food can promote wisdom, balance, choice and acceptance. The best part is, as you become more mindful about eating, you’ll find “mindfulness” spreading positively into other parts of your life.

So how can you start eating more mindfully today?

1. Be present. Bring awareness to nourishing opportunities available to you through food selection and preparation. Respect your inner-voice and wisdom.
2. Plan & shop smart. Plan your meals around the week (or month). Then, stick to your list at the grocery store to avoid impulsive last-minute purchases. Need more help in meal planning? Check out my 3 simple steps here.
3. Eat when hungry. Note, I didn’t say wait until you’re “hangry.”  When we go past the point of “it’s time to eat” to the point of “I could eat the broad side of a barn” (as us southerners say), you’ve gone too far. When you’re overly hungry, you are so eager to fill your stomach with something that you can’t possible have room to mindfully enjoy your food. Let your biological hunger and fullness cues guide you; eat when you feel physically hungry. Stop eating when you feel satisfied (not full).
4. Use small plates. It’s no secret in America we like to “supersize.” But “bigger is better” should not be applied to food dishes. Smaller plates (9 inches or less) will help you consume smaller portions.
5. Before you eat, pause. Practicing a simple moment of gratitude for the delicious food and/or company you may be enjoying it with will help you become present before you begin eating. Take a moment of silence, or say grace, or just close your eyes and take a slow, deep breath first.
6. Use your senses. Remember those five senses you learned you possess? Each one of them is often disconnected from the other when we multitask and work through meals in our digitally-driven world. If it’s a mealtime, put all your attention on your food. What does it smell like? As you chew each bite, can you identify the different ingredients? What colors, textures, sounds are you experiencing (for example, think about fajitas and that sizzling plate!)?
7. Take small bites. When you mouth isn’t so full, you can actually taste your food. Smaller bites will also help you eat more slowly, and you’ll in turn be able to realize when you’re feeling satisfied.
8. Chew your food. Mama always said, “Slow down and chew your food!” And (as usual) she was right. When you chew thoroughly, new flavors and textures are experienced. Chewing food properly also means slower eating and (see previous tip), slower eating = more mindful eating.

For me, as a mama of two toddlers, eating slowly and mindfully can be really challenging some days (sometimes, you just have to inhale some food when you get the chance, amiright?!). If slowing down to enjoy a meal is difficult, here’s my final tip: Put your utensils down in between each bite. Wait to pick them back up until after you’ve finished each bite.

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Mindful eating sound nice, but you just don’t know how to start? Please reach out to me, the psychology of eating can be difficult to navigate without a licensed professional. Post specific questions you have about mindful eating on this blog post, and look for answers on my Instagram and Facebook pages!

Planning and prepping can help you be more successful at mindful eating because it takes out the stress of what, you are going to eat. Check out Mel’s Meal Planning 101 post here! Or learn more and sign up for my Meal Plan like a Pro Course here (complete with a meal plan from yours truly), Starts Jan 28th, 2019. Put mindful eating  to practice, please share with me on Instagram with the hashtag #melharrisnutrition.

Sources

1. Katterman SN, Kleinman BM, Hood MM, Nackers LM, Corsica JA. (2014) Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: a systematic review. Eat Behav. 2014 Apr;15(2):197-204.
2. Harvard Health Publishing. (n.d.). 8 steps to mindful eating. Retrieved January 15, 2019*, from https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating