What is Mindful Eating?
Amy Lawson MS, RD, LDN
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Revolutionize Your Relationship with Food: Embrace Mindful Eating
Tired of feeling trapped by a cycle of unhealthy eating habits? It’s time to break free of the cycle, break free of diet culture, and discover the power and benefits of mindful eating. By cultivating awareness and intention in your relationship with food, you can embrace a more balanced and nourishing approach to your meals and eating patterns.
What is Mindful Eating?
Mindful eating is all about being fully present with your food—paying attention to your hunger, satiety, and the entire eating experience. In our busy lives, staying present can be challenging! As a dietitian, I hear from clients all the time who share that they are stressed, overwhelmed and feeling disconnected. The constant hustle of daily life leaves little time to cook, let alone enjoy a meal! What mindful eating does is offer a non-restrictive, positive approach to meals and eating habits that fosters satisfaction and body positivity.
Here are 5 simple steps to get started with mindful eating.
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1. Take A Deep Breath
Before you dive into your next meal, take a moment to breathe deeply. This simple act helps relieve stress and brings you back to the present moment. It’s a way to reset and remind yourself that you’re about to nourish your body.
Try it now: take a deep breath in, hold for a moment, and then exhale slowly. How do you feel?
This practice not only lightens your mood but also helps you check in with yourself—Are you hungry? Thirsty? Taking a deep breath can center you and help you appreciate the benefits of your meal, whether it’s a balanced breakfast or a satisfying snack.
2. No Screens During Meal Time
How many times do you find yourself eating in front of a screen—whether it’s the TV, computer, or phone? I’m guilty of it too. Eating while distracted can lead to overeating and mindless eating. Studies show that people who eat in front of the TV consume up to 25% more calories than those who eat at a table.
And research shows that families who eat together regularly have better communication, make healthier food choices, and experience improved emotional well-being.
To begin, try having at least one meal a day without screens. Put your phone in another room and focus on savoring your food. Allow yourself to relax and enjoy your meal without distractions.
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3. Eat Slowly and Savor Each Bite
Eating slowly is a crucial aspect of mindful eating. Many of us rush through meals, especially when time is tight. I experienced this firsthand after having twins. My meal times became rushed, sneaking in bites for myself between caring for newborn twin boys. Soon enough I found myself eating fast through every meal, I wasn’t tasting my food, I was inhaling it so that my hands were free to take care of my boys. It wasn’t until I noticed this pattern that I realized I needed to slow down. Eating slowly helps with digestion, allows you to taste and savor your food, and gives your body time to signal to your brain that you’re satisfied, preventing overeating.
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4. Notice What Is On Your Plate
Have you ever noticed that we eat with our eyes first? A colorful, well-plated dish can spark excitement before we even take a bite!
Next time you sit down for a meal, take a moment to soak in the aromas. Does that smell remind you of a cozy family dinner? Scents have this amazing ability to trigger memories and emotions, making your meal feel even more special.
And let’s not forget about texture! Think about it: that creamy risotto, crunchy salad, or perfectly grilled steak. Each bite offers something unique, adding depth to your experience
By tuning into these sensory details, you can turn a simple meal into something truly satisfying. So, for your next meal, take a moment to appreciate the colors, smells, textures, and tastes.
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5. Listen to Your Body's Cues
When you sit down for a meal, check in with yourself. How hungry are you at the start? Halfway through, ask if you’re satisfied or still craving more.
We all have habits from childhood—like cleaning our plates or going for seconds just because it’s there. Challenge those! Give yourself permission to stop when you’re full, even if food is left.
Trust your body’s cues and savor every bite. Mindful eating is all about enjoying your meals and feeling good about your choices!
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Dig In, Screens Off, Savor Each Bite
These five tips for mindful eating are your path to ditching diet culture and discovering the joy of food freedom! By tuning into your meals, you’ll not only enjoy every bite but also build a healthier, happier relationship with food. So, let’s savor those flavors and nourish our bodies and minds.