The basics of mindful eating
Food sustains us and gives us energy, but there is also meaning and emotion behind what we eat and our eating habits.
Food is embedded in our society as a way to reward ourselves, celebrate, mourn, or help us cope with our feelings. Eating and drinking are woven into how we socialize — family gatherings, celebrations, even work meetings. When we’re stressed or sad, we often reach for that pint of ice cream or bag of chips, any kind of comfort food, to help us distract ourselves from our feelings.
Mindful eating is a helpful tool that slows down our fast-paced lives and helps us focus on the present moment. Being more present when you eat can positively impact your overall well-being and promote a healthier lifestyle.
Mindful eating allows us to fully enjoy and pay attention to the food we eat and how it makes us feel. It helps us to see the difference between physical and emotional hunger. It can benefit us in many other ways: lowering our stress, helping to prevent burnout, and connecting better with other people.
Mindfulness to improve your health and well-being
By practicing mindful eating, you'll discover that eating often has nothing to do with physical hunger but rather serves an emotional need. Before your next meal ask yourself, “Am I truly hungry?” Are you craving sweets because you feel bored or frustrated or because you’re genuinely hungry? Often, it may turn out that you eat to feel better or relieve stress after a tough day at work. This isn’t inherently bad, but it will help you to develop an awareness around your motivation for eating.
Many of us turn to food as a coping mechanism for stress, boredom, or emotional discomfort. Mindful eating encourages us to recognize and acknowledge our emotions without judgment. By practicing self-compassion and tuning into our internal cues, we can better understand distinguish between true hunger and emotional hunger. This awareness enables us to make conscious choices about what and how much we eat, reducing the tendency to rely on food as a source of emotional comfort.
Your food choices impact your physical and mental well-being. When you’re deciding what to eat, it’s a matter of listening to your body. You may find that when you eat lots of carbohydrates you feel heavy and tired, so you may want to avoid carb-heavy meals in the middle of the day.
Of course, different foods affect us all differently, due to factors such as genetics and lifestyle. So, experiment and find foods that work best for your body. Planning ahead will help you to make thoughtful food choices. When we plan our meals in advance, we can consider the nutritional content and variety of the foods we consume making sure our bodies receive the nourishment they need. This proactive method helps us make mindful choices instead of giving in to impulsive or convenient options that may not support our health goals.
Planning meals ahead of time also allows us to create a sense of structure and routine. Knowing what and when we will eat provides a sense of stability and eliminates the need for hasty decisions in the moment. This reduces the likelihood of mindless snacking or resorting to unhealthy options when hunger strikes. By having a well-thought-out plan, we can approach each meal with intention and attention, savouring the experience and fully engaging in the process of eating.
Tips for mindful eating
Pause for a minute or two before you begin eating. Try to bring all your senses to the meal.
Be aware of the nutritional value of your food and how it will affect your body.
Concentrate on your feelings — what emotions and physical sensations come up when you eat this meal?
While eating, try to slow down and listen to your body's needs at the moment. Ask yourself: am I truly hungry, or am I trying to address and emotional need?
Take small bites and chew slowly.
Separate eating from other activities like watching TV, reading or walking.
Stop when you are full.
Information for this blog post was provided by registered clinical social worker, Stephen Walker. Learn more about our counsellors.