What is Mindful Eating? by Lori Skurbe

It seems that most of us are busy rushing around – work, kids, school, and life! We rarely seem to sit down and take a breath or a break. When it comes to eating our meals, it seems like we are flying by the seat of our pants. We are skipping meals or grabbing something quick and gobbling it down. Sometimes we can’t even remember what we ate or what it tastes like because our minds are on a million other things. If you are trying to eat a more healthful diet, slowing down, paying more attention, and being “present” are crucial to your success. One such method of accomplishing this is called mindful eating.

Mindful eating is a practice that encourages people to develop an awareness of their eating habits and the experiences surrounding food. You want to take the time to truly take part in the sensory experience of eating. In addition, you want to pay attention to your body’s cues for hunger and fullness. It combines principles of mindfulness with eating, focusing on the following key aspects:

1. Awareness: Paying attention to the sensory experience of eating—taste, texture, aroma, and appearance of food. Food is not just about flavor (taste)– it is meant to stimulate many senses.
2. Presence: Being fully present during meals, means avoiding distractions like television or smartphones. When you are eating – make a point of eliminating all distractions.  Turn off the TV, and smartphones and just focus on eating. When we are distracted, we cannot be present and fully enjoy our food.
3. Listening to Hunger Cues: Recognizing physical hunger and fullness cues to guide eating, rather than emotional or external triggers. When we pay attention to signs of fullness – we can stop eating when we are truly content and not overeat. 
4. Non-judgment: Approaching food choices without guilt or judgment, allowing for a more positive relationship with food. There are no “good” or “bad” foods. It’s about balance – think about how much and how often you eat certain foods. 
5. Savoring Food: Taking time to appreciate flavors and textures, can enhance satisfaction and enjoyment. Many times, we are rushing through a meal or grabbing a quick snack — we aren’t really tasting our food. 

Try this – Take a small piece of dark chocolate. Close your eyes and smell the chocolate. Focus on the aroma. Then take a tiny bite and slowly move the chocolate to different parts of your tongue to get a full taste of the chocolate. Pay attention to the taste and texture while you are doing this. You pick up on nuances in the smell and taste that you did not notice before. You can do this with any food. You will be surprised how different food tastes when you slow down, pay attention, and are “present.”

6. Mindful Choices: Thinking more about your food choices. Making conscious decisions about what to eat based on nutritional value, cravings, and personal preferences.

The practice of mindful eating, can promote healthier eating habits, enhance the enjoyment of food, and contribute to overall well-being by nurturing a balanced relationship with food.