What is mindful eating? The dietician-approved way to improve your relationship with food

We are a nation of foodies. With a plethora of cuisines from all over the world available at (almost) all hours to suit every budget, it’s no surprise that we enjoy eating. But have you ever thought about how you are eating? 

We’re constantly busy so it’s not uncommon to have meals while multitasking, be it at your work desk or while scrolling through your phone. Or perhaps you’re chatting with others while enjoying your meal instead of appreciating what you’re eating. It’s time to pay attention to the way you eat as this could have immense benefits for your health.

This concept is known as mindful eating. Jaclyn Reutens, a dietitian at Aptima Nutrition, defines this practice as an intentional focus on one’s thoughts and emotions towards food. It encourages one to make better food choices that are satisfying and nourishing. It’s basically the opposite of snacking mindlessly, binge eating or consuming food every time you walk past your fridge. 

“Mindful eating involves observing how food makes you feel focusing on taste, satisfaction and fullness,” she explains. “Mindful eating maintains an in-the-moment awareness of food and beverages that you put in your body.”

Because mindful eating focuses on HOW we eat, not WHAT we eat, it involves paying attention and being fully aware of what we are thinking, feeling and smelling when we eat, says Jaclyn. It’s about being fully present in the moment when you are eating, such that all your senses are engaged – smell, taste, texture, sight and mouthfeel. 

You deserve a better relationship with food 

Mindful eating is beneficial for both your physical and mental health. For starters, it’ll help you enjoy food better and improve your relationship with food. Physical benefits include helping to curb cravings and manage them, as well as improving digestion by chewing your foods more thoroughly, says Jaclyn. It’ll also regulate eating patterns by curbing unnecessary snacking. Weight loss is encouraged as you’ll listen to your external cues, thereby reducing caloric intake.

On the mental health front, mindful eating makes eating less restrictive and more enjoyable, while also helping with reducing guilt, heightening feelings of satisfaction and improving self-trust, says Jacklyn.

“Mindful eating fosters a more positive attitude towards food,” she adds. “It helps to reduce bingeing and overeating by breaking the cycle of overeating. When you are aware of how food makes you feel, you might feel more inclined to make healthier food choices.”

Mindful eating is especially beneficial for the following types of people, says Jaclyn:

• Binge eaters who are not in tune with their hunger and fullness cues.
• Those who have anxiety about food.
• Someone who wants to lose weight.
• One who snacks mindlessly e.g while watching TV or goes to the kitchen at random times of the day looking for food.
• Those who have emotional eating habits e.g. gravitates to comfort foods in times of stress or sadness.
• Frequent dieters – someone who keeps trying different diets trying to be healthier but is unsuccessful, and then seeks another diet. 

Be present at every meal

The most important thing to know before trying mindful eating is that you need the right mindset. This is a mindfulness practice, after all, so you need to fully commit to being aware of what you’re doing and feeling. Jaclyn advises to be prepared to be fully present in the moment, meaning that you cannot be on your phone or watching TV or reading a book or playing with your kids or pets, while practicing mindful eating.

You should also manage your expectations of what you want to achieve, then give yourself time to achieve it. Jaclyn suggests using a notebook or journal to jot down foods you like and do not like, as well as your feelings during your mindful eating journey. 

“Another tip is to practice eating alone in silence, as this helps to keep you free from distractions,” says Jaclyn. “And, get a timer. Be prepared to eat for at least 20 minutes as that is the amount of time your stomach needs to tell your brain that you are full.”

Are you ready to practice mindful eating? Jaclyn has some tips for you:

• Take very small bites and chew your foods well.
• Choose a smaller plate or put just enough food on your plate. Do not overload your plate as you will be tempted to eat more and faster. 
• Every time you go to the fridge or kitchen, ask yourself if you are really hungry or are you eating as a result of boredom, stress or sadness. If you are not really hungry, do something that is not food-related e.g. go for a walk or read a book.
• Plan your mealtimes. Skipping meals or going for long intervals without eating can lead to excessive hunger and overeating.
• Have a variety of foods available; this allows you to practice making the best choice for that moment.