How to Start Practicing Mindful Eating

Starting a mindfulness practice can be beneficial in healing your relationship with food and also improving your life in general. Research suggests that mindful eating can help to reduce stress, increase enjoyment and satisfaction at meal times, and even help to manage weight, although it is not a weight loss tool on its own. If you are interested in learning how to incorporate some mindful eating practices into your day-to-day routine, keep on reading. 

What is mindfulness & mindful eating?

Mindfulness is becoming aware of the present moment, without judgement and accepting it for what it is. Mindful eating is much of the same, however, we are becoming present and aware of our experience with food more specifically.

What are the benefits of mindful eating?

• Mindfulness can help you to reconnect with your bodies hunger and fullness cues. 
• It can help you to realise how food makes you feel.
• Being able to notice your thoughts and feelings without reacting too them immediately, can help build a greater awareness to how your thoughts and feelings may be contributing to certain eating behaviours. 
• Mindfulness can make meal times and food much more satisfying.  
• The practice may also help you to notice negative body image thoughts and feelings so that you have the opportunity to challenge them or change them. 

Starting with ‘A Mindful Meal A Day’

You can carry out the following practice at any point in the day, with any type of food or drink. Preferably, at first, try this on your own without any disturbances if possible.

1. Stop & Breathe

Put away all distractions, your phone, turn off the TV or move away from your desk. Take a minute to be fully present. Take 5 deep breaths, in through the nose and out through the mouth.

2. Check in

Tune in to your emotional and physical senses.

Any emotions present?

Happy, sad, stressed, excited, guilt or even nothing at all (there is no right or wrong here!)

Physical senses?

Hunger, stomach rumbling, feeling full, feeling comfortable, not full but not hungry, any pain or discomfort.

Try not to judge or overthink it, just notice. Be aware and accept it for what it is.

3. Describe - Use your senses. 

• How does your food smell, what is the texture, the taste? 
• How does it look?
• Any herbs or spices that you can identify?
• Who made it and how was it made?
• Can you hear any sounds around you whilst you eat?

Enjoy

Take your time, enjoy the food in front of you. Is it salty, sweet, crunchy or smooth? Enjoy how you feel eating something delicious, slow down to truly experience it.

Over time, this awareness may impact your food choices, but start by simply acknowledging your feelings. Set a specific target to do this as frequently as you like, for example once per day at breakfast, or your mid-morning snack, or even with a glass of water at the end of the day. 

If you would like more advice or guidance on mindful eating, book a session with our registered dietitian and nutritionist.