Article by Britney Kennedy of OnPoint Nutrition
All too often we find ourselves eating without even thinking. The physical act of eating a meal has lost importance in our rapidly moving society, and all too often is rushed and hasty. When is the last time you actually sat at a table, removed all distractions, and thoughtfully ate a nutritious meal? Between the drive-through, working through your lunch break, taking your children to an endless list of activities, and crashing on the couch at 8:00 pm, it becomes difficult to find time to accomplish such a task. One of the first steps in taking back control of your nutrition and eating is to become more mindful. But what does mindful eating really mean or even look like?
Definition of Mindful Eating:
Mindful eating is being more aware of your eating habits, the sensations you experience when you eat, and the thoughts and emotions that you have about your food. It is more about how you eat than what you eat.
How to Accomplish Mindful Eating
- Remove the Distractions- Studies have shown that watching TV while eating can promote mindless eating. Do not multi-task; turn off the TV, and remove all other distractions that mentally lead you away from focusing on your eating.
- Sit Down. Set your place with everything you need to eat your meal, including a plate, fork, knife, spoon, napkin, and glass of water. When you have arranged all that you need, sit down and remain seated for the duration of your meal. Do not eat while standing, walking around the room, cooking, or looking into the refrigerator.
- Eat With Your Non-Dominant Hand. Eating with the non-dominant hand forces you to slow the rate at which you eat. When you eat too quickly, the stomach does not have enough time to send the signal to your brain to convey satiety, leading to overindulgence and potential weight gain.
- Pause Between Bites. Between each bite, set your fork down and focus on what you have just eaten. How did this food feel in your mouth? What did it taste like? Did you enjoy it? Are you still hungry? After you have answered each question, take a sip of water and continue to eat if you are still hungry. Pausing between bites gives you and your body time to realize what is happening. Continue this pattern until you are satisfied, not until your plate is empty.
- Save Your Favorite Food for Last. Our minds often have the strongest memory of our most recent activity, save your favorite part of the meal for last to ensure you get an adequate amount of all of the food groups.
Your body is most likely yearning for a meal without distraction. When we rush through the eating process, portion control is non-existent and the ability to make nutritious food choices is obsolete. This thoughtless process leads to excess caloric intake, weight gain, and an overall loss of control. Mindful eating is an important tactic that can help combat this by allowing you to get to know yourself and your eating habits.