Mindful Eating: Benefits, Principles

Mindful eating refers to awareness of what you are eating and the process of eating. It is noticing the colors, aromas, flavors, and textures of what you are eating and tuning in to your body’s hunger and fullness cues. You eat mindfully rather than in a hurry or while distracted.

This technique is derived from the concept of mindfulness; one type of meditation found in Buddhism. Mindfulness enables individuals to know their feelings, thoughts, and body sensations without any judgment.

Mindful eating is utilized as a therapy for conditions such as:

•Eating disorders

•Depression

•Anxiety

Basic Principles of Mindful Eating

Mindful eating incorporates:

•Slow eating without distraction such as the TV or phones

•Paying attention to hunger signals and stopping when satisfied

•Distinguishing between true hunger and emotional eating

•Employing your senses to observe taste, smell, color, and texture

•Dealing with anxiety and guilt around food

Why Try Mindful Eating?

In the hectic world we live in today, most of the time we eat while preoccupied with work, television, or our phones. That makes eating a fast, automatic process. When we consume food too quickly, the brain has no time to know that we are full and eat beyond that point.

By slowing down and being present, eating becomes mindful. You start paying attention to whether you are actually hungry or eating from habit or emotions. You become aware of your triggers for unnecessary eating and have room to make healthier choices.

Advantages of Mindful Eating

Mindful eating can have numerous advantages, including:

•Improved digestion

•Less emotional eating

•Less binge eating

•Improved weight regulation

•More satisfaction from meals

•Improved emotional and mental health

It also makes you savor food more and develop a healthy, supportive relationship with eating.

How to Practice Mindful Eating

1. Create a Calm Eating Space

Create peaceful meal times by setting the table, having clean plates, or listening to soothing music. A peaceful place makes you concentrate on eating.

2. Listen to Your Body

Listen to your body’s natural hunger and fullness signals. Eat when hungry, and stop eating when satisfied.

3. Practice Portion Control

Eat smaller amounts and serve in small plates. If after finishing, you still feel hungry, wait a few minutes before opting to take more. This allows your body to know that it is full.

4. Eat Slowly and Savour Each Bite

Make sure you chew food thoroughly and appreciate the flavours. Eating slowly makes the meal more savoury and ensures that you will not overeat.

5. Use Your Senses

Pay attention to colors, odors, textures, and flavors of your food. Enjoying food using all your senses makes eating more enjoyable.

6.Be Thankful for Your Food

Pause for a moment to be thankful for the meal, the individuals who cooked it, and the means that facilitated it. Gratitude can encourage healthier, more conscious food choices.

Mindful eating is not a diet. It is an approach to engaging with your body, your food, and the moment. By using it every day, you are able to savor meals more, enhance your health, and cultivate a healthy relationship with food.