In today’s fast-paced society, people are tempted by an abundance of food choices. Distractions also have shifted attention away from the actual act of eating toward computers, televisions, and smartphones. As a result, eating has devolved into a mindless act, often done quickly which is common in binge eating. Moreover, limiting energy intake and restricting food choices are common strategies for losing weight. However, these strategies have been shown to be ineffective in achieving long-term and sustainable weight reduction. Recently, mindful eating has gained popularity as an alternative weight-management strategy.

What is Mindful Eating?

Mindful eating is an approach to food that focuses on individuals’ sensual awareness and experience with food (Nelson, J.B, 2017). It is a powerful tool and a holistic way to approach health eating. Mindful eating entails making conscious food choices, becoming aware of physical and psychological hunger and satiety cues, and eating healthfully in response to those cues. It is said to be one component of developing healthy lifestyle habits that aid in the prevention of obesity and its associated health effects (Cooper H, 2016).

How to Practice Mindful Eating?

Incorporating mindful eating promotes better digestion, stimulates fullness with less food, and more importantly influences healthier diet choices and in the process train you to eliminate unhealthy food habits. There are 7 simple ways to get started, these includes;

• Reduce eating rate – Chew thoroughly (20 to 40 times) before swallowing and take smaller bites. Slower eating rates have been hypothesized to reduce energy intake because they allow time for satiety signals to register within the brain. Eating slowly also helps your body recognize when you are full, thus, preventing overeating.
• Assess hunger and satiety cues – Prior to eating, one should determine whether he or she is eating in response to emotion such as stress, sadness, happiness, or the interior cue of hunger. Eat when hungry rather than when starving, and stop eating when full.
• Reduce portion size - Reducing portion sizes by serving oneself less food, using smaller dish sizes, or ordering smaller portions at restaurants are all cited ways to avoid excess weight gain due to calorie overconsumption.
• Reduce distractions while eating - Research has demonstrated that watching television while eating increases consumption of high-fat foods, frequency of meals, and overall daily calorie intake. Being distracted while eating impairs the ability to assess internal sensory cues such as taste perception and satiation, which can lead to overeating.
• Savor food - Strategies to make eating an enjoyable experience through using all of one's senses (sight, smell, taste, and feel) which is essential for selecting pleasing foods. Research has shown that one's environment and surroundings can influence food acceptance and intake.
• Do not skip meals – Skipping meals increases the likelihood of strong hunger, which can lead to overeating.
• Consider plant-based diet – Plant foods help boost one’s immune system, reduce inflammation (due to its anti-inflammatory components), maintain a healthy weight, and decreases the risk of non-communicable disease.

Distracted eating in front of screens does not promote healthy eating; rather, it promotes mindless eating. Thus, limiting screen time while eating is important for both savoring the food and avoiding the consequences of overeating.

(//Wendy B. Terec, On-the-Job Trainee)

References

Alexander, H. (2020, November 4). 5 benefits of a plant-based diet. MD Anderson Cancer Center. Retrieved from: https://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-diet.

Cooper, H. (2016, September 29). Preventing Obesity with Mindful Eating. On the Pulse. Retrieved from: https://pulse.seattlechildrens.org/preventing-obesity-with-mindful-eating

Baradia & Ghosh (2020). Impact of Mindful Eating among Adolescent. International Journal of science and Research. Retrieved from: Impact of Mindful Eating among Adolescent (ijsr.net)

Harvard Health. (2016, January 16). 8 steps to mindful eating. Retrieved from: https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating

Mindful Eating – Limit ‘Screen Eating.’ (2019, May 3). Invictus Fitness. Retrieved from: https://www.crossfitinvictus.com/blog/mindful-eating-limit-screen-eating

Mindful Eating. (2022, March 11). The Nutrition Source. Retrieved from: https://www.hsph.harvard.edu/nutritionsource/mindful-eating/

Nelson, J. B. (2017). Mindful Eating: The Art of Presence While You Eat. Diabetes Spectrum, 30(3), 171–174. Retrieved from: https://doi.org/10.2337/ds17-0015

Robinson, D. (2020, July 16). The Best Mindfulness Blogs of 2020. Healthline. Retrieved from: https://www.healthline.com/health/mental-health/best-mindfulness-blogs#7

Soluta, N. (2022, April 9). The importance of Mindful Eating. National Nutrition Council. Retieved from: https://www.nnc.gov.ph/regional-offices/visayas/region-vii-central-visayas/7532-the-importance-of-mindful-eating