What is mindful eating?

A while ago, a client of mine told me that one minute she had a plate with four slices of toast on it and in the next - there was an empty plate. She had no recollection of actually eating it. That is a perfect example of how many of us consume our food, we are preoccupied, busy, stressed, hungry, bothered, in a hurry, and the food is just grabbed and eaten mindlessly. We are not paying attention to the quality or quantity of the food.

To eat mindfully means that we plan and shop for good ingredients, we take time to prepare meals that include the three macronutrients: protein, fat and cellular carbohydrates. Ensuring that the meal includes protein and healthy fats such as avocado, ghee, butter, olive oil and nuts will guarantee that we stay satiated for longer and that we control the levels of glucose released into our bloodstream.

Eating mindfully means taking the time to eat seated at a table, whether on our own or with family, without distractions, looking at our plates, and paying attention to what is on them. We could even enhance the ritual by playing some gentle classical music in the background. It means using our senses: what colours do we see on our plates? What aromas do we smell? What sounds is the food making in our mouths as we chew it? What textures are we sensing? Is the food crunchy, smooth, crispy? By appreciating the textures and colours and savouring each mouthful we slow down and give our stomachs time to register fullness- which usually takes about 20 minutes - and send the message to our brain that we are satiated.  

Eating mindfully inspires gratitude. For some this may involve saying grace or a blessing, for others a simple deep breath and acknowledgement of our good fortune. Gratitude helps us see the world and ourselves in a more positive light, which in turn will help us to take better care of ourselves. Mindfulness in general and mindful eating, in particular, help us develop a mindset of plenty rather than a one of deficit as we embark on changing our eating habits.

Mindful eating is the antithesis of dieting . It is a long-term sustainable approach to nourishing our bodies with the food that is best suited to each of us individually, while bringing pleasure and delight into our lives through that simple everyday act of eating.