In today's fast-paced world, life often feels like it's moving at 100 miles per hour. With so much going on, mealtimes and snacks are often neglected, leading us to eat on the go, quickly, and without truly connecting to the food we consume or the people we're with. This can take a toll on our health and overall well-being.
What is Mindful Eating?
Mindful eating is about learning to fully engage with the act of eating. It involves paying attention to what we eat, how we eat it, why we eat, and who we eat with. Rather than eating mindlessly—where food is consumed almost unconsciously, and the flavours go unnoticed—mindful eating encourages us to be present in the moment. It allows us to tune into our thoughts, emotions, and physical sensations as we eat, becoming more aware of the beautiful process of nourishing our bodies.
When we eat mindfully, we learn to pay attention to:
· Why we feel like eating and what emotions or needs are triggering it: For example, do you tend to eat more when you're sad, or do you forget to eat when you're stressed, only to later stuff food in without thinking?
What we're eating, and whether it’s healthy or not: Before eating, take a moment to consider: What does my body need right now? Will this food serve my well-being, energize me, or help me relax?
The look, smell, taste, and texture of the food: Food is a beautiful thing and have a story to tell. We're often told to "eat the rainbow," so take time to observe the vibrant colours on your plate. Notice how a carrot smells or how a banana feels in your mouth. Focus on all your senses as you eat. Avoid distractions like screens or the pressure of meeting deadlines while eating.
How the food makes us feel as we taste it, digest it, and throughout the day: After eating, pause for a moment and reflect on how the food made you feel. Did an apple give you a burst of energy and brighten your mood? Did the falafel fill you up without leaving you feeling stuffed? Perhaps that square of dark chocolate with green tea gave you a peaceful, guilt-free moment of pleasure.
Our level of fullness before, during, and after eating: Start by asking yourself, "How hungry am I?" Are you very hungry and in need of a full meal, or just a little hungry and needing a light snack? Respect these sensations. While eating, eat slowly and listen to your body—when you've had enough, stop. Take a moment afterward to enjoy that feeling of satisfaction as your body digests the nutrients you've just welcomed.
Our emotions during and after eating: It's important to check in with your emotions around food. Are you feeling guilty about what or how much you've eaten? If so, it might be time to reassess your meals to better nourish both your body and mind. If you're eating healthily but still feeling guilt, consider seeking support to improve your emotional well-being. On the other hand, if eating healthy food brings you joy, welcome those positive feelings and embrace them.
Where the food came from and how it was produced: Consider the journey your food took to get to your plate. All food has a story that deserves to be told. Was it grown organically? Was it processed or overcooked? You might even start your meal with a moment of gratitude—thank the farmer, the animal, or the person who baked your bread and brought it to your table. Acknowledging this process can foster a deeper connection to the food you eat.
Who we eat with and the social aspect of mealtime: Eating with people we care about can have a profound impact on our emotional and physical well-being. Sharing meals with others triggers positive brain responses, strengthening our connections and making the experience even more meaningful.
The Benefits of Mindful Eating:
We learn to eat when we're hungry and stop when we're full.
We savour the flavours of food and enjoy the taste of healthy meals.
Over time, we realize that unhealthy foods are less satisfying and don’t make us feel as good.
As a result, weight loss can occur naturally for those who are overweight.
We begin to resolve emotional issues related to food and eating, though this may take time.
Social overeating becomes less of a problem—we can practice mindful eating while socializing and avoid overindulging.
We enjoy the eating experience more and, in turn, find greater enjoyment in life as we become more present.
Mindful eating can become a ritual that we look forward to each day.
We learn how food affects our mood and energy throughout the day.
We discover which foods best fuel our activities, whether it's exercise, work, or play.
Most importantly, if you're a parent, practicing mindful eating sets a great example for your children, showing them that eating is about more than just filling up—it’s about nourishing the body, mind, and soul.
So why not invite family, friends, or colleagues to join you in eating mindfully? Don’t just "dig in"—take the time to ensure everyone is seated, observe the food’s colours and smells, reflect on where the ingredients came from, and acknowledge the efforts that went into preparing the meal. Share your thoughts on the taste and appearance of the food.
Note: Try not to rush away from the table. Stay a little longer and enjoy the sense of connection that lingers after a shared meal.
Good luck, and enjoy the mindful eating experience!
Mette Theilmann, Psychologist
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