Introduction
To better understand ‘Mindful Eating,’ first, we need to know what ‘Mindfulness’ is and where the concept of mindfulness comes from.
Origin of ‘Mindfulness’ and its definition
Mindfulness is a cognitive skill, usually developed through meditation and it originates from Zen Buddhism.
It is defined as being in the moment and being aware of what thoughts, feelings, and sensations we have in the present without judgment.
What is ‘Mindful Eating’ and is it important?
Mindful eating involves consciously engaging in the act of consuming food or beverages by focusing on the sensory experience, including sight, sound, smell, touch, and taste. It entails developing an awareness of physical cues and being fully present in the moment, appreciating the food being consumed. This practice extends to recognizing the effects that food has on both emotions and the body.
The significance of mindful eating lies in its ability to enhance one’s management of eating habits, potentially leading to weight loss, and fostering greater self-awareness and self-acceptance. Additionally, it contributes to maintaining overall health by reducing stress through the deliberate focus on eating while seated in a place, free from common distractions such as television, mobile phones, tablets, and computers.
Essentially, mindful eating encompasses:
- Eating slowly and free from distractions
- listening to our body’s signals for hunger and feeling of fullness
- knowing when to eat and eating only until you are full.
- Understanding the difference between true hunger and non-hunger triggers for eating
- Engaging your five senses by noticing colours, aromas, sounds, textures, and flavours
- Eating to maintain good overall health and well-being.
- Noticing the effects of food has on your emotions and body.
- Appreciating your food/drink.
How do we implement mindful eating into our daily lives?
Here are some tips on how you can implement mindful eating in your daily life:
- Remove all distractions, e.g.,
- Turning off the TV
- Putting your tablet/mobile on do not disturb.
- Shut down your PC after saving your work!
- When at home you can place your portable devices in a separate room.
- Sit at the dining table.
- When possible, eat in silence.
- Eating more slowly – not rushing your meals.
- Chew your food thoroughly.
- Focus on how the food makes you feel.
- Stop eating when you are full.
- Ask yourself why you are eating:
- Whether you are truly hungry
- Whether the food you choose to eat is nutritious
Important Note:
Start slowly!! Choose a meal in your day where you want to implement these mindful eating tips.
References
Dictionary.com, LLC. Mindfulness. 2024. 22 February 2024. <https://www.dictionary.com/browse/mindfulness>.
Dictionary.com, LLC. Mindful Eating. 2024. 22 February 2024. <https://www.dictionary.com/browse/mindful-eating>.
Nelson, Joseph B. “Mindful Eating: The Art of Presence While You Eat.” Diabetes spectrum : a publication of the American Diabetes Association vol. 30,3 (2017): 171-174. doi:10.2337/ds17-0015
