Savor the Benefits of Mindful Eating

Do you ever eat hastily in the car while running errands? Nosh at your desk while you work? You’re not alone.

We’re a nation of hurried, distracted eaters. We wolf down meals while watching TV, scrolling through our phones, or even standing at the kitchen counter.

Preoccupied, “on-the-go” dining is rarely satisfying. Rushed meals lack intention. When we eat haphazardly, we don’t truly devote attention to the foods we consume.

In other words, we don’t experience the benefits of mindful eating.

When we dedicate time to eating mindfully, we authentically appreciate the flavors, colors, and textures of our food. We become better attuned to our hunger and fullness cues, and we make healthier food choices.

Principles of Mindful Eating

Becoming more attentive to the eating process sounds great in theory. But are the benefits of mindful eating achievable on a busy day?

Yes, if you follow these actionable principles of mindful eating:

Take a seat while you eat!

Sit comfortably while eating a meal. We naturally eat faster while standing.

Eliminate distractions.

Our cellphones are always at hand, and the open floor plans common in today’s homes often afford an easy view of the TV while dining. So distraction-free eating takes a little planning:

• Switch off the TV, laptop, and phone during meals and focus purely on the meal itself.
• Background music is fine if it doesn’t distract your attention from what’s on your plate.
• Give yourself some grace. Not every meal will be distraction-free. That’s okay.

Engage your senses.

Immerse yourself in the mealtime experience. Mindful eating pays dividends:

• Take an interest in the food on your plate. Enjoy how it tastes, smells, and looks.
• Encourage conversation and discourse at the table. Talk about your day. Make the chat engaging enough to look forward to at each meal.

Eat intentionally.

Fast eaters often struggle to make a meal last more than a few minutes. Take the time to relax:

• Set a timer and see if you can spend at least 10 minutes enjoying your meal break.
• Put your fork down or take a sip of water between bites to naturally slow down the meal.

Find a change of scenery.

Small tweaks in location can help improve mindfulness at mealtime:

• Rather than eating at your desk every workday, change your venue. Take your lunch outside in nice weather. Perhaps find a picnic bench for 10 minutes and enjoy an uninterrupted break.
• Or, grill and eat dinner outside. This way, you eliminate the distractions that happen indoors.

Strive for simple fullness.

For many, speed eating leads to overeating. The goal of mindful eating is to end each meal satisfied, not uncomfortably full.

As you adopt slower eating habits, you’ll become attuned to your natural hunger and fullness cues: Am I still hungry? If I let my meal digest for a few minutes, will I realize I’ve had enough?

Nourish properly.

Many people looking to lose weight tend to avoid carbohydrates at meals and end up hungry an hour or so later, often snacking throughout the day, which can hinder their efforts.

If you have a weight loss goal, don’t skimp on lunch or try to get by with just a protein bar or shake. Later in the day, as your energy dips, you may feel the urge to graze on potato chips, a candy bar, or other junk food.

Empty-calorie snack food does not nurture or sustain your body like a proper meal with substantial protein, fiber, and other nutrients.

Here are a few examples of how to ensure you have a balanced meal:

• If your salad contains some protein but no carbohydrates, add a serving of whole-grain crackers or a piece of fruit to balance out the meal and prevent hunger pangs an hour or so later.
• Consider adding beans to a meal of protein and vegetables. They are a powerhouse of high-fiber carbohydrates and protein, leaving you more satiated so you avoid overeating or snacking later.

Take a Pause

How will the principles of mindful eating help you make healthier food choices? They encourage greater awareness of what you are eating, how much you are eating, and why you are eating (is it true hunger, boredom, or stress?).

For example, mindful eating can help curb a tendency to reach for comfort foods in stressful times. If you find your emotions affect your eating habits, take a pause before turning to food:

• Concentrate on why you may feel pressured or anxious. Instead of having a piece of chocolate, could taking a break, a walk, or a power nap relieve some tension?
• Tune into those cues that tell you when you’re hungry or full. Thirst and hunger signals sometimes get confused. Could a few sips of water or tea satisfy you instead of a snack or an extra helping?
• Practice food acceptance. All foods can be part of a balanced diet. Allow yourself to enjoy your favorite indulgent foods occasionally. If you deny yourself completely, you may feel deprived and crave that treat even more. Instead, stick to a moderate-sized portion… and savor it.

The Benefits of Mindful Eating

The principles of mindful eating involve paying attention to your food and how you eat it rather than eating on autopilot. It’s about being present and engaged with your food, noticing your body’s hunger and fullness signals, and appreciating the eating experience.

You can learn more about the principles of mindful eating from the NC Cooperative Extension, a partnership between NC State University, NC Agricultural and Technical State University, the USDA National Institute of Food and Agriculture, and 101 local governments in North Carolina.

At Signature Healthcare, mindfulness is a priority in our holistic approach to your health.

Give us a call. We’ll answer your questions and help you explore the benefits of mindful eating.