What is Mindful Eating?

Have you ever been scrolling through your social media feed and come across a video of a nutritionist or dietitian talking about "mindful eating?"

They make it seem like mindful eating is a hidden gem in the world of nutrition. When they explain it, the concept seems pretty clear and makes sense. But at the same time, you end the video with more questions about what it is and how to do it.

I'm a Registered Dietitian, and I'm breaking down exactly what mindful eating is and sharing specific ways you can practice it.

What is Mindful Eating?

Mindful eating is like the foodie version of what meditation is for yogis. It's about paying attention to your thoughts and bodily cues that influence your food choices and consciously thinking about the sensory experience of eating without any harsh judgments.

Think of it like this: If I made you a breakfast burrito and scarf it down in the car driving to work, but Gordon Ramsey sits down with the exact same burrito at a table in one of his restaurants, who could give me a better answer to "How was it?"

While Gordon might want to roast me for overcooking the eggs, it's important that he was in tune enough to notice and admit he wasn't a fan! Mindful eating is your tool for figuring out your food preferences, understanding your body's hunger and fullness cues, and for making eating an experience you don't dread.

Why is Mindful Eating Popular?

Although it might be a trending topic in your feed, mindful eating isn't just some new-age fad. It is based on centuries-old practices from Hinduism and Buddhism that emphasize the importance of being fully present, aware of your thoughts, and in tune with the sensations of the present moment.

The concept grew in the West thanks to mindfulness guru Jon Kabat-Zinn, who introduced it as a stress-reduction technique. And guess what? Since then, mindful eating has been studied further as a potential tool for addressing issues like binge eating and emotional eating, promoting healthy eating habits, and improving our physical and psychological well-being!

How to Practice Mindful Eating

You can start practicing mindful eating during an entire meal or as a simple check-in. Here are some simple ways to help you get started:

1. Pick a meal or snack that you can realistically eat with little to no distractions and aren't rushed for time. Maybe that means instead of sitting at your desk eating in front of your computer, you head to the break room or cafeteria.
2. Before you dive in, take a moment to observe your food's colors, textures, and aromas. Try counting how many colors you see on your plate, or take an extra second to scoop a first bite with a little of everything on it.
3. Use the first bite of your food to tune in to how it tastes, the textures in it, or even the temperature. (Hopefully, you're not eating something soft and getting a crunchy bite!)
4. Chew slowly. Easier said than done for naturally fast eaters, but do your best to choose a few bites of your meal to take your time.
5. Keep an eye on those sneaky negative thoughts that pop up, acknowledge them, and then let them go.

Important Reminders!

When you first start practicing mindful eating, it's important to remember you don't have to do this every time you eat. (In fact, some of you might have a goal to not think about food all the time, so practicing mindful eating at every meal would be counterproductive.)

The most important thing I want you to remember is that mindful eating shouldn't be seen as a weight loss tool. It's about creating a healthier and more thoughtful relationship with food, not about stressing about it! Beware of anyone who advises you otherwise.

Hungry for more nutrition advice to make mealtime easier? Schedule time to chat with one of Loop Nutrition's team of Registered Dietitians (it's on the house!)