Sometimes the rush, stress, or routine make us eat quickly without even realizing what we have eaten. But assigning time and energy to give it full awareness is taking care of ourselves and what we eat. For this reason, mindful eating can help us calm our emotions and enjoy more of what our bodies need. Research shows that this can lead to greater awareness of how and why we are eating and can help us develop a positive relationship with food.
Mindful eating means putting our full attention into the act of eating. It is about “tuning in” our minds to food, turning off autopilot, and being more aware of everything we eat, how we eat it, and, above all, how it makes us feel.
It also helps us become aware of our emotional hunger, which is the kind of hunger we feel when we experience anger, sadness, fear, or boredom, among others. And it is when we feel empty in the heart that we fill our stomach with inappropriate foods, letting go of the diet, and then we feel guilty.
8 Helpful Tips for Mindful Eating
There are many elements to mindful eating. We can pick one, and the next time we’re eating, pick a second until we’re completely conscious of what we’re eating.
1. Be aware of hunger
An empty stomach and hunger are two different things. Hunger means our energy levels are starting to drop, but an empty stomach is a good thing. We must consider how long it’s been since we last ate. Are we starting to feel hungry? Are there other bodily signals we might be noticing, like feeling thirsty?
2. Turn off devices
Turn off or silence the cell phones. If we are in the car, turn off the music. When we’re home, turn off the television or other devices. Being silent is really easy. The distractions can be minimized if we take a break from devices. Believe me, the notifications are not going anywhere.
3. Clear the mind
Be aware of the food that is in front of us. Having that plate in front of us took a lot of preparation and cooking. We need to slow down our pace and be intentional about what we are about to eat. We can take a moment to be grateful.
4. Use all five senses
See the sunlight within our food, feel the aroma, bring the food up to our mouths, and taste it; actually, feel the saliva starting to produce in our mouths as we’re getting ready to eat; notice where the food is going and which side of our mouth. Pay attention to the sound of chewing while we’re enjoying it. Also, paying attention to the texture of each bite can make our eating experience feel more intentional.
5. Actually chew the food
It is recommended to have 30 to 40 chews per bite. In the process of chewing, our mouth releases salivary amylase, and this is the beginning of our digestion process. Chewing is the first and most important step. The more we chew, the less of a load we’re actually putting on our stomach and the rest of our digestive system.
6. Name the flavors
When we eat, whether it’s a meal, a snack, or a treat, we should pay attention to the tastes and try to figure out what they are. There are five basic tastes: sweet, sour, bitter, salty, and umami (a category of taste in food besides sweet, sour, bitter, and salty).
7. Set the fork down
Setting our fork down or simply placing our hands down in between bites not only gives us the opportunity to slow down, but we also have these moments to check in with ourselves and ask: Am I enjoying this meal? Do I actually still want more? Have I already had enough? Do I feel satisfied?
8. Post meal
Pay attention post-meal. It’s super important to understand how food affects our mood. Do certain foods make us feel cranky, low-energy or sleepy? Are we anxious or depressed? Maybe we feel energized and clear-headed? We cannot be disconnected from this part of the eating process, as it has so much to teach us. It is recommended to keep a food journal to track our responses and how certain foods make us feel.
What we eat and how we eat it makes up our bodies
When we look at the world today, we think, “Wow, as we get older, we’re just going to get one of these big diseases like cancer, diabetes or heart disease.” “It’s just part of getting old.” People just assume they’re going to get one of these diseases, which is sad because we now know that diet and diseases are strongly linked.
The Standard American Diet (S.A.D.), which is high in sugar, salt, fat, and animal products may have something to do with this. We become victims, and then we say, “Oh, it’s in my family’s genes.” “All of my family members have diabetes.” Or, “Everyone in my family will get cancer at some point.” That’s giving up, though. The thing that gives us power is food. Food has a lot of power. It can both heal and hurt, so we all have that much power over what we eat.
Studies have shown that people in the United States spend about 10 percent of their household income on food. Other countries spend about 30 percent. People have been getting sicker and sicker for the past 50 years and counting as they spend less and less on food. How did we get there? Why do people in our society want nice cars, clothes, and as much entertainment as possible, and where do they save money? On food, and say, “Oh, it’s not worth that much.”
But it’s worth it to spend that much. When it comes to food, we get what we pay for. This is a very important issue. People ask, “How can we eat well?” The truth is that we can’t afford not to. Every dollar we spend on food is a dollar we spend on our health. We must think of buying food as a way of taking care of our health. We want to take care of our bodies now so we don’t have to spend as much on health care in the future.
We really need to start paying attention to what we eat. When we say “mindful eating,” we mean that we really are what we eat and every bite makes us who we are and changes us. So we need to give careful thought to our food choices Then we realize that food needs to do more than just fill our bellies — it needs to nourish our souls too.
Quick Test
- Do you eat fast without being aware?
- Do you ever feel out of control when it comes to food?
- Do certain foods help you cope with your emotions?
If you answered “yes” to any of these questions, you need to pay more attention to what you eat and use the tips we gave you.
Tip: Mindful eating doesn’t always have to happen in a quiet place. We can eat with awareness anywhere, even when we’re in a hurry. Whether we are eating a meal, a snack, or a treat, being aware of what we are eating can help us enjoy it more.
DISCLAIMER
This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read.
