Mindfulness is about focusing in the present moment, staying conscious and aware of thoughts, feelings and sensations in a non-judgemental way. Mindful eating involves paying attention to these in relation to the process of eating. It’s more than paying attention to what you are eating: being aware of how we are paying attention and making choices is important.
Developing mindful eating takes time and it is a process that requires non-judgement and compassion. By observing yourself and being aware of your inner process moment by moment will help you develop a more positive relationship with food.
Is it Hunger?
Before grabbing a snack automatically, ask yourself if you are hungry. When stressed, bored, distracted, depressed or upset the tendency is mindless eating. Sometimes we eat just because we see food. Assess your reason to snack.
Think Health
If you are actually hungry, select a healthy and low calorie snack (apple, grapes, banana, nuts, whole grain crackers and low fat cheese, yogurt, soup, smoothie, carrots, celery, dark chocolate, etc.). Think of the reason why you are eating between meals.
Plan in Advance
If you are eating at home, decide before hand and place on your plate how much you will be eating. Put away or pack the rest before you start eating to avoid eating without awareness. If you are preparing snacks for later, measure and pack it accordingly (e.g., 150g or 150 calories).
Eat Slowly
Avoid rushing when eating. Slow down and savour the food. Be mindful of the body sensations and the experience of texture, taste, colour and smell. Feel every bite.
Avoid Distractions
Do not eat in front of the TV, computer or while using the phone. Avoid snacking while talking to others in order to focus on the moment. Attention shifted to a conversation would affect the mindfulness process.
Stop Before You Are Full
A snack is not a meal. Eat just enough to alleviate hunger. You may crave or desire more, but pay attention to how soon you will be satisfied and no longer think about food.
Forgive and Forget
Mindfulness is about being present like an observer without judgement. If you have deviated from your goals or the mindfulness process itself, let go and be self-accepting. After all, mindful eating is not about restricting or restraining – it is about being in the present moment and enjoying eating. Without guilt or pressure we can learn to eat joyfully and in a way that promotes both health and full satisfaction.
