Photo Source: Pablo Merchán Montes on Unsplash
The word “mindfulness” seems to find its way into almost all contemporary conversations around health and self-care. But in reality, the practice of mindfulness is far more nuanced than many of us realize or appreciate — especially when it comes to food.
In an effort to educate and encourage more people to bring mindfulness into their meals, here are 6 simple (but profound) steps that, if practiced regularly, have the power to change the quality of your health and the quality of your life
1. Spend some time with your food
I know life is busy and we don’t always have time to cook for ourselves, but taking the extra 10, 20 or even 30 minutes to personally prepare your meal quite literally offers you more time with your food. This often leads to less consumption overall and better portion control. A 2014 John’s Hopkins study supports this and further states that regularly cooking at home even has a positive impact on what and how much you consume when eating out!
So, when you can and as often as you can: make your own meals! Use your hands and engage fully with the process; be playful, experiment, and keep things light. Try not to rely on the television for background noise or entertainment so as to stay present, but feel free to listen to music, a podcast or a book on tape if that would make the process more enjoyable for you!
2. Choose nutrient dense foods that you enjoy and that make you feel good
There’s nothing worse than eating healthy foods just because you think you should, and this often leads to meal dissatisfaction. Be thoughtful about it, and choose nutrient dense foods that you genuinely enjoy eating and that make you feel good afterwards.
When we look to food for immediate comfort or pleasure, we frequently tend to lean on old-school “comfort foods.” These foods give off a powerful dopamine hit, which brings pleasure in the moment but ironically often don’t leave us feeling very comfortable afterwards.
A mindful approach to eating is one that honors the signs and signals that the body sends us when we eat certain foods versus others. From inconvenient digestive issues, to uncomfortable bellyaches, to finger swelling, unwanted allergic reactions, and even general just feelings of extreme fullness… these are all signs and signals from the body to pay attention to.
So, instead of asking yourself: what am I craving in this moment? Try asking: how do I want to feel in 3 hours? What do I have going on today and what food is going to help me feel my best?
3. Remove unnecessary distractions
Do yourself a huge favor and set aside all screens. Allow yourself to be fully present for the meal and remove heavy distractions like computers, iPhones and televisions.
In doing this, you will experience your meals more fully and you’ll naturally eat less. Paying attention to the act of eating — or even better, the the act of eating alone — encourages us to tune into our internal hunger cues that we might otherwise be too distracted to notice. Countless studies and research exists to back this up so there’s no need to question it — just leave your phone in another room 😉
If you want to take it one step further, you might even try eating in silence! A study published in Food Quality and Preference (a journal devoted to sensory, consumer and behavioral research in food and non-food products) found that eating in silence allowed consumers to more fully experience the sound of their food, also known as “the crunch effect.” As a result, they tended to eat less and overall feel more satisfied and satiated.
4. Set and intention and reassure yourself that what you have will be enough
Don’t worry, this doesn’t have to be a full-on prayer, nor do you have to say anything aloud or share it with others. But showing reverence for the food in front of you and mentally telling yourself, this will be enough, is honestly one of the most powerful techniques that I have found to engage in mindful, nourishing eating, and to avoid overeating.
5. Eat slowly, create space between bites and resist the impulse to clean your plate
Take breaths between bites and put your fork down to prolong the experience and engage with it more fully. When we eat too quickly, we don’t give the body proper time to let us know how full or satisfied it is. In Japanese culture, there is a term called hara hachi bu, which means eat until you are 80% full.
Hara hachi bu is a powerful concept and tool for anyone who seeks to eat more mindfully, as well as for those who are actively working to eat less, lose weight and get healthier. When you choose to honor this intention, the goal is to feel satisfied and no longer hungry — not full.
So many of us growing up were repeatedly told to clean our plates. While well-intentioned, in terms of wastefulness, this ongoing parent-child exchange at the table has instilled a pattern that for many adults is extremely difficult to break. If you find yourself mindlessly finishing your plate because you we’re told to do so all those years, see if you can create a new pattern of finishing your meal with one or two bites left. Do this a few times and you will be shocked how easy it becomes moving forward!
6. If you’re eating in the company of others, prioritize human connection as an integral part of the meal
This one might seem contradictory, since all my other recommendations keep the focus on the food. But when you shift the intention of your meals from not only nourishing yourself, but enjoying the company you’re surrounded by, the meal becomes an elevated experience that proves to be both physically and emotionally fulfilling.
So, worry less about making sure you get enough of each dish and focus more on creating meaningful conversations with the people around you. Who knows, you may notice that you keep talking long after the food arrives rather than diving right into the meal. And that’s what it’s really about, isn’t it? Using food as a means to connect with others — and not the other way around!
Want to learn more about the habits of mindfulness, health and nutrition?
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Any health-related information published here is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
