By Dr. Jennifer Forney, Forney Wellness Group, LLC
Mindful eating has long felt like one of those dieting “buzzwords.” It’s been so overused and misidentified that the mere mention of mindful eating by a professional nutrition counselor has lost its luster – and even its credibility.
(“Very mindful, very demure.” Mindfulness is pretty much a meme at this point.)
But mindful eating is absolutely a real, beneficial and strategic way to address your holistic health. Whether you’re a seasoned mindful eater or just starting to explore the idea, I’m here to break it down in a way that feels approachable and, dare I say, fun. Because food should be enjoyable, right? Let’s talk about how we can savor our meals while nurturing a healthy relationship with what’s on our plates.
What Is Mindful Eating, Anyway?
Mindful eating is more than just chewing slowly or putting your fork down between bites (though those can be part of it). At its core, mindful eating is about being fully present during your meals. It’s tuning into the textures, flavors and smells of your food, noticing how your body feels, and being aware of your hunger and fullness cues — all without judgment.
Think of it this way: Mindful eating is like hitting the “pause” button in your busy life and giving yourself permission to enjoy the moment. Food must be a sensory experience rather than a mindless activity you rush through.
And if you’re aiming for mindful nutrition results, mindless eating is the enemy of progress.
Why Does Mindful Eating Matter?
In our fast-paced world, it’s so easy to eat on autopilot. We’ve all been there: snacking in front of the TV, scrolling through our phones while munching on lunch, or inhaling breakfast in the car.
The problem is, when we eat mindlessly, we often miss the signals our bodies are sending us. We might overeat, ignore our satisfaction levels, or make choices that don’t truly nourish us.
Mindful eating invites us to slow down and reconnect with the act of eating. We can embrace the purpose of it as a bodily function that both fuels the body and nurtures our human souls. It helps us build a healthier relationship with food, improves digestion and even makes meals more enjoyable.
Who wouldn’t want that?
What is Mindful Eating? Embracing the Basic Elements of the Eating Experience
Let’s break mindful eating down into a few key elements that you can start practicing today:
1. Unconditional Permission to Eat
First things first, let’s ditch the guilt. What is mindful eating in its essence? It means giving yourself unconditional permission to eat what you enjoy. No food is inherently “good” or “bad.” By removing those labels, you’re free to focus on how foods make you feel rather than if they fit into some arbitrary “perfect” diet.
2. Tuning Into Hunger & Fullness Cues
Before you eat, take a moment to check in with your body. Are you truly hungry, or are you eating out of habit, boredom or stress?
Pay close attention to when you’re starting to feel full. It’s OK to stop eating before your plate is clean — your body knows what it needs better than any portion size on a package.
3. Engaging All Your Senses
Eating mindfully is a sensory experience. Take a moment to admire the colors of your food, inhale its aroma and truly savor the first bite. Chew slowly and notice the textures and flavors. When you focus on these details, you’ll naturally eat more slowly and enjoy your meal more.
4. Being Present
This one’s big. Try to eliminate distractions during meals. That means turning off the TV, putting your phone away and sitting down at a table. (Yes, your desk counts if you’re at work!) Being present helps you tune into your body and the experience of mealtime.
5. Observing Without Judgment
Mindful eating isn’t about being perfect. Maybe you ate a little more than you planned, or maybe you chose something less nutrient-dense. That’s OK! Sometimes is OK. It’s not going to ruin your diet or send you on an irreversible path away from health and wellness.
Instead of beating yourself up, approach the situation with curiosity. Ask yourself how the experience felt and what you might do differently next time.
How to Start Practicing Mindful Eating
Ready to give mindful eating a try? Now that you’re no longer asking yourself, “What is mindful eating?”, here are a few simple tips to get started:
- Take a Pause: Before diving into your meal, pause for a moment. Look at your food, take a deep breath and express gratitude for your meal.
- Start Small: Pick one meal or snack each day to practice mindful eating. Don’t feel like you have to overhaul your entire eating routine overnight.
- Chew Thoroughly: Aim to chew each bite thoroughly and notice how the texture and flavor change as you do.
- Keep a Journal: If it feels helpful, jot down your experiences with mindful eating. What did you notice? How did you feel afterward?
- Be Kind to Yourself: Remember, this is a practice, not a pass-or-fail test. Some days will be easier than others, and that’s perfectly fine.
What is Mindful Eating? The Takeaway
Mindful eating is about slowing down, being present and cultivating a sense of gratitude for the nourishment your meals provide. Food is fuel! It’s a practice that can benefit not just your physical health, but your mental and emotional well-being, too.
So the next time you sit down for a meal, take a moment to breathe, savor and enjoy. Your body and mind will thank you for it.
Do you have questions about mindful eating or want to share your experience? Drop a comment below — I’d love to hear from you! If you’re ready to take the next step, feel free to schedule a free nutrition consultation with me or reach out directly to [email protected].
