Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment. Attention is paid to the foods being chosen, internal and external physical cues, and your responses to those cues. The goal is to promote a more enjoyable meal experience and understanding of the eating environment. Mindful eating is guided by four aspects: what to eat, why we eat what we eat, how much to eat, and how to eat.
Savor small bites, and chew thoroughly. These practices can help slow down the meal and fully experience the food’s flavors.
Mindful eating:
- Considers the wider spectrum of the meal: where the food came from, how it was prepared, and who prepared it
- Notices internal and external cues that affect how much we eat
- Notices how the food looks, tastes, smells, and feels in our bodies as we eat
- Acknowledges how the body feels after eating the meal
- Expresses gratitude for the meal
- May use deep breathing or meditation before or after the meal
- Reflects on how our food choices affect our local and global environment
Mindful eating starts with being conscious of every bite you take. This Mindful Eating video is less than 2 minutes long and gives a great overview of the practice. Give it a try and see if you notice anything about your eating habits.
Source: Harvard T. H. Chan School of Public Health