What is Mindful Eating?

Mindful eating is simply eating with your full awareness on your food and the entire eating process.

Most people sit down for a meal and mindlessly fills themselves up. They often overeat because they aren’t paying attention to whether they’re full or not.

They eat unhealthy food because they haven’t given serious thought to the nutritional value of their meal they’re about to eat.

Their mind isn’t on their meal. They’re thinking about the bills that need to be paid.

They might be watching TV. They might even be driving down the road while eating a meal.
This is the exact opposite of mindful eating.

Mindful eating has several components:

1. Hunger.

Ask yourself before you start eating, “Am I hungry?” If you’re not hungry and you’re not planning on climbing a mountain later that day, you’re probably better off not eating.

Your body is very adept at telling you when it requires more food. Consider these questions:

• If you are hungry, how hungry are you?
• Should you be hungry based on your recent eating activity?
• How much food do you think it will take to satisfy you?
• What are you hungry for? Is that a healthy option?

2. Nutritional Value.

Before eating anything, think about the nutritional value of that food. Roughly how many calories is it? Is it a food high in carbohydrates? Is it high in fat?

Does it contain a lot of vitamins and minerals, or is it basically junk food?

• What are your current goals regarding your health and body weight? Does this food help you to achieve those goals, or will it move you in the opposite direction?

3. Project into the future.

Most people only consider how a food is going to make them feel while they’re eating it.

They fail to consider how they will feel physically and emotionally after the act of eating has concluded.

• Before you eat something, ask yourself how you’ll feel immediately afterwards, and how you’ll feel an hour or two later.

4. Appearance.

What does the food look like? What color is it? Is it appealing? How is the food arranged on the plate?

Based on the appearance, how do you anticipate the food will taste and feel in your mouth?

5. Smell.

What do you smell? Can you smell the spices used in the food?

How do you anticipate the food will taste based on the smell? Can you tell how hot the food is by bringing it close to your nose?

6. Taste.

It’s time to finally taste your food. Feel your jaw moving.

Notice how your tongue is involved in the eating process.

• Take your time and chew your food thoroughly.

Depending on what you’re eating this might require quite a bit more time than you’re used to. It’s a lot easier on your body to digest food that’s been chewed very thoroughly.

• Notice the flavor of the food. Describe the taste to yourself.

7. Texture.

What does the food feel like in your mouth? Is it crunchy? Hot? Cold? Slimy? Soft? Describe the texture to yourself.

Pay attention to the texture after you’re done chewing and about to swallow. What does your food feel like now?

8. The effect on your mind and body.

Foods can affect your mood and your body.

• For example, most people find the taste of chocolate to be very soothing. Hot, spicy foods can be invigorating and make you sweat.

You might find that foods containing gluten make you feel bad mentally and/or physically. Maybe you feel guilty about eating animal products.

• Notice the effects that your meal has on your mind and body during and after the meal. Pay attention for two hours after the meal and rate how you feel.

9. Presence.

Are you paying attention to the overall eating process? Or is your mind somewhere else? Are you having a lively debate at the dinner table?

Are you watching a movie in the background? Listening to music? Playing a game? Worrying about your finances? Thinking about work?

• If you’re eating mindfully, you’re not thinking about, or paying attention to, anything outside of the meal.

• This doesn't mean it’s necessary to ignore your family during a meal but keep the distractions to a minimum and focus on your meal. You can chat more or play a game afterwards.

• No phones, radios, TVs, tablets, computers, books, or games while you’re eating.

Mindful eating is putting your full awareness on the eating experience. It goes beyond the items listed above.

It also includes understanding your eating habits, evaluating hunger, choosing the right foods for you, eating the proper amounts, and being fully engaged with the eating process while you’re eating.

“With mindfulness, you can establish yourself in the present in order to touch the wonders of life that are available in that moment.”
- Thich Nhat Hanh


Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!

Cheers, Helene Malmsio


Related Reading: How To Do Mindfulness

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