Author: Emma Nassif, HBSc. & Layal Bou Abdo, MSN
Illustrator: Emma Nassif
06/06/2023
Eating is something we do every day, but have you ever stopped to think about how we eat? Mindful eating is a way of eating that involves paying attention to our food and our bodies while we eat. Mindful eating is all about being present in the moment and fully experiencing the act of eating!
So, why is it important to eat mindfully?
Portion control:
When we eat mindfully, we notice our body’s hunger and fullness cues. This helps us understand when we’ve had enough to eat, which in turn helps with portion control. Mindful eating can prevent undereating and overeating, promoting a healthy weight. Can you think of a time you didn’t eat enough or ate too much?
An example of this can be when we are distracted by our phones or TVs. When we are distracted, eating can become a mindless activity. Because of this, we can consume food without paying attention to what we are eating or how much we are eating.
Improves digestion:
When we are in a rush or stressed out and eat, our digestion can suffer. Mindful eating helps us relax and focus on our food, improving our digestion and reducing digestive issues such as bloating and indigestion. Can you think of a time you ate in a rush? For example, when you’re rushing to get outside and play!
- Not chewing your food properly can cause digestive problems, and put us at risk for choking and malnutrition.
- When not chewed properly, food is still too big when it goes down to our stomach. This makes the food difficult to digest.
- Eating quickly can lead to eating more than necessary. The hormones that tell your brain “I’m full, stop eating now!” kick in about 15-30 minutes after you eat. When you eat too quickly, these hormones haven’t even told the brain you’re full yet. This causes the brain to think you’re still hungry, even though you may have already had your entire meal! Eating mindfully can prevent this.
Enhances enjoyment of food:
When we eat mindfully, we take the time to savour the flavours and textures of our food. This can make our meals more enjoyable, more exciting, and more satisfying! Next time you eat, explore in which parts of your tongue you taste sweet, bitter, sour salt, pungent and astringent tastes. Don’t forget to share your discovery with us in the comments.
Promotes a healthy relationship with food:
Mindful eating encourages us to approach food without judgment or guilt. By focusing on the present moment and listening to our bodies, we can develop a healthier relationship with food and reduce the risk of disordered eating. Food is part of our entire lives, so it is super important to maintain a healthy relationship with how we consume food!
Reduces stress:
Mindful eating can be a form of stress reduction, which can help promote relaxation. By taking a few moments to focus on our food, we can reduce anxiety and improve our overall sense of well-being.
So, how can we practice mindful eating?
- Take your time: Eat slowly and take the time to chew food thoroughly.
- Pay attention: Notice the colours, smells, and textures of food. Focus on the taste and how different foods feel in your mouth.
- Listen to your body: Pay attention to your hunger and fullness signals from your body. Stop eating when you feel comfortably full. Notice how energized certain foods make you feel.
- Avoid distractions: Turn off electronics, like videos or games. Put away your phone while you eat. Focus on your food and the people you are eating with!
Remember, mindful eating is not about eating the perfect amount of food or nutrients each day. It’s about being aware and present while eating and listening to our body before and after meals. By practicing mindful eating, we can have a healthy relationship with food and enjoy the benefits of good nutrition!