How to Master Mindful Eating, According to the Pros
How to Master Mindful Eating, According to the Pros
People are in a rush to do everything these days — and that includes eating. They are more likely to grab a meal, plop down in front of a screen, and quickly shovel food into their mouths in an effort to move on to the next task. They don't spend much time thinking about what they're eating, how it tastes, or how it makes them feel. So, by the end of the meal, they likely feel dissatisfied or still hungry. But utilizing some tips on mindful eating — the concept of being present and focussed while eating, according to Healthline — can change that.
On social media, mindful eating, also known as intuitive eating, may be associated with diet culture, but the two are not linked. "Intuitive eating simply means slowing down to listen to your body, and then making decisions based on that," Heidi Axelrod, wellness coach and functional aging certified director, explains to Woman's Day. "It means eating when you're actually hungry, and stopping when you are comfortably full. It also means eating foods that help you feel energized and healthy versus bloated and tired. As a result, no foods are 'good' or 'bad.'"
Mindful is not (and should not be considered) diet — it's a way of life. As a result, it requires a lot of adjusting and trying new things. To get you started, Woman's Day spoke to several different experts to learn how to master intuitive eating.
Ask yourself why you're hungry.
One of the purposes of mindful eating is to better understand your emotional relationship with food and improve it. That's why, before eating, you should think about why you want to eat. Axelrod encourages you to ask yourself questions, such as, "Are you truly hungry, or are you feeling stressed, bored, sad, lonely, or angry?" If you take a few moments to really think about it, you might find that you're using food as a way to distract from an emotion.
"If you’re not physically hungry, shift your mindset," Axelrod says. "Take a break and do something different: go for a walk, journal, take a bath, reach out to a friend or supportive family member, or do something creative."
Take a breath before taking a bite.
No matter how hectic your day is, take a moment to pause and breathe before you start eating.
"Create space between you and your food," Lindsay Ronga, yoga instructor, TED and NEDA speaker, and eating disorder recovery and wellness coach, tells Woman's Day. "This allows you to be mindful before you begin eating."
Take it slow.
Too often, meals are rushed, which doesn't allow you to fully be in the moment. According to Dr. Candice Seti, licensed clinical psychologist and certified nutrition coach, meals should last 20 to 30 minutes. Use to scarfing down food in a quick five?
"Chew your food thoroughly," Set tells Woman's Day. Put your fork down between bites. Take a 30 second break every few minutes. Drag it out and give yourself more time to enjoy. This will help you enjoy your meal more, feel truly nourished and satiated, and make it a lot harder to forget what you ate."
Get rid of distractions.
Another essential part of eating mindfully is eliminating all distractions. In other words: no watching Netflix, no scrolling through social media, no reading a book, and no working.
"When you are eating, get rid of everything else so you can focus solely on your food," Dr. Seti says. "This allows you to be mentally present at mealtime and get the most out of your food, both physically and emotionally."
Ronga adds that this is important what first starting mindful eating. But, "as you get better at it, you simply need to take inventory of distractions so you are aware of them."
Drink more water.
Drinking a lot of water is important for your health, but it's an especially important part of intuitive eating. Taking sips of water every few bites can help you eat more slowly, which is a big part of mindful eating.
Drinking water is also a way to ensure you're actually still hungry. "If you are tempted to have a second helping, drink a glass of water and wait five minutes to see if you still want it," Axelrod recommends. "If you’re still hungry, have it."
It's worth noting that drinking excessive amounts of water in substitution for food may be considered a form of disordered eating, according the National Eating Disorder Association. If you chose to try this tip, be conscious of whether it becomes an extreme habit.
Eat at a table.
It's easy to grab your plate and get comfortable on the couch while eating, but you should really make an effort to sit at a table when that's possible.
"When you are able to sit at a table, you are able to sit up straight with your meal in front of you and be able to better gauge your hunger and fullness levels," Gisela Bouvier, MBA, RDN, LDN, MIEP, tells Woman's day. "In turn, better feeling your hunger and fullness allows you to properly nourish your body, and is a key factor in mindful eating."
Chew your food.
It's a simplistic tip, but an important one. When you're eating quickly or eating while distracted, you may go so fast that you're barely even chewing your food. Not to mention, "it can be very unforgiving to your digestive system," Aroosha Nekonam, certified personal trainer and body transformation specialist with Ultimate Performance, tells Woman's Day.
Think about the food you're eating.
Without the usual distractions, you might feel lost. The answer: think about what you're eating. "Take some time to examine what you're eating and use all of your senses — how does it smell? What does it look like? What textures do you feel on your tongue? What flavors are included? Is it sweet, salty, spicy, bitter? Take a few minutes to really think about all the complexities about what you are eating," Dr. Seti advises.
Check in on your hunger level while eating.
While you're thinking about how your meal is making you feel, you should also be periodically checking in how hungry you are. "Every three or four minutes during your meal, take a break and check in with yourself to assess how hungry or full you are," Dr. Seti says. "Let your check-in help you determine whether to keep eating or to wrap it up for later."
Prepare most of your meals.
When you have the time, cooking your own meal is a great way to think about why you're eating and be appreciative for what you have.
"When you are involved in the process of prepping and cooking from start to finish, it makes the meal not only more enjoyable but more nutritionally beneficial as you have had a hand in everything that is on your plate," Nekonam says. "You know 100% what you are putting into your body."
Make meals a sensory experience.
Another huge part of mindful eating is actually enjoying your meal. You want to love what you're eating, so focus on making your meal delicious for you (remember: no food is "good" or "bad" in mindful eating).
"Whenever possible, your meal should be visually appealing to you — it should be vibrant in different colors and make you excited to eat it," Bouvier says. "Having different textures in your meal is also important. Including crunchy, tender, smooth, and crispy food items in a single meal can help create a more satisfying palate."
Learn to appreciate food.
Aside from enjoying your meal, you should genuinely appreciate the food you're able to have.
"As cliché as this sounds, taking the time to appreciate the food you are about to eat or are eating can go a long way in terms of helping you build a healthy relationship with food," Dr. Seti says. "We sometimes forget how fortunate we are, and taking just a minute during your mealtime to appreciate what you have can influence not only your meal, but your entire outlook for the day."
Take time to reflect after a meal.
Nekonam recommends taking a gentle walk after a meal, if possible, which can aid in digestion and give you time to reflect. "Are you satisfied? Do you feel energized? Think a bit more about the nutritional value you want to have in your food and how this is going to benefit your body in the long run," she says.
Keep a food diary.
In this instance, keeping a food diary isn't about tracking calories or restricting yourself. It's more about helping you figure out how specific foods make you feel, and it helps you focus more on what you're eating.
"Paying attention to your body and knowing which foods make you feel good and which ones don't is one of the most valuable aspects of intuitive eating," Axelrod says. "Do you get bloated after you have a glass of milk? Do you get tired after you have a bagel? Do you get itchy after you have too much sugar? What foods make you feel great? What foods don’t?"
Jot down your feelings in your diary and you'll eventually make the connections.
Feel good about your choices.
Mindful eating is about a positive relationship with food. That means that you want to feel good about what you ate during the day, whether it was a piece of cake for breakfast or mac and cheese for dinner.
"I teach my clients to go to bed proud," Kathryn says. "Meaning they ate in alignment with their hunger. They ate when they were hungry and stopped when they were full. They went to bed feeling proud of their choices and the healthy lifestyle they lived that day."
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Woman's Day spoke to nutritionists to learn how to start eating with intention.