Mindful eating was inspired from an ancient practice of being mindful or the intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. The practice of mindfulness has long been incorporated in the management of depression, stress, physical function, quality of life, and chronic pain wherein promising results have been noted. Basically, mindful eating is said to be guided by four aspects: 1) what to eat, 2) why we eat what we eat, 3) how much to eat, and 4) what to eat.
In these modern times, everything moves in a fast-paced environment that we barely focus on what we are eating, let alone savor the sensation it brings. So how can you start to practice mindful eating? You can begin by following the simple steps below:
1. Eat without distraction
Devote a specific time where you can eat peacefully and be able to enjoy what you are eating. Savor the satisfaction of every bite.
2. Use all your senses
Try to be attentive to how the food looks, tastes, smells, and feels in our body as we eat, cook, prepare, or serve it.
3. Notice the internal and external cues that affect how much we eat
Check in with yourself if you may be thirsty, bored, or stressed before eating. Studies have shown that stress often leads a person to eat too much.
4. Slow down
Chew thoroughly the food in your mouth before taking in another bite. In this way, you can fully appreciate the flavor of the food. Eating slowly also helps your body to recognize when you are already full, therefore preventing overeating.
5. Do not skip meals
Skipping meals increases the risk of strong hunger which may lead to unhealthy food choices. Try to set a routine or a definite time of eating each day.
6. Consider increasing your plant-based diet
Not only it decreases the risk of non-communicable diseases, but it also reduces your carbon footprint, which is beneficial to the environment as well.
It is important to recognize that there is no standard, or a one-size fits all dietary approach, but rather we should complement mindful eating with nutrition knowledge and practices, such as following a path of healthful food choices, that could lead to reduced risks of chronic diseases and better overall health status.
Written by: NO I Sean France P. Barredo
References:
Fung, T, et al (2016). An expanded model for mindful eating for health promotion and sustainability: issues and challenges for dietetics practice. Journal of the Academy of Nutrition and Dietetics. 2016 Jul 1; 116(7):1081-6
Mindful eating. The Nutrition Source.
Retrieved from https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
8 steps to mindful eating. Retrieved from https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating
