What is mindful eating?
You have probably heard of mindful eating, but do you really know what it involves? In this article, we explain how to bring it into your daily life to support your quality of life. It is very common to eat in a rush and while distracted, in front of a screen or on the way somewhere. This means we rarely stop to notice what we are eating, how much we are eating or how it makes us feel. Mindful eating means paying attention to the entire process of eating, from preparing the food to chewing and savouring it. This practice can contribute to overall wellbeing and help us develop a more balanced relationship with food.
Emotions and eating
This relationship works both ways. Eating certain foods can evoke emotions. For example, our grandmother’s croquettes may bring back feelings of joy, nostalgia or other memories. At the same time, our emotional state also influences what we eat. When we feel bored or sad, we often turn to foods we find comforting, which are frequently higher in calories and especially appealing to the palate. The aim is not to avoid this relationship, but to learn to observe it and listen to what we truly need. Greater self-awareness can help us break free from patterns that may lead to less healthy behaviours.
Benefits of mindful eating
Practising mindful eating can offer a number of benefits, including:
- Helping us become more aware of our eating habits.
- Encouraging us to choose foods that feel both satisfying and nourishing.
- Supporting better digestion by helping us eat more slowly.
- Fostering a healthier relationship with food and reducing patterns of overeating or compensatory behaviour.
- Helping us maintain a healthy weight without the need for restrictive diets.
- Reducing anxiety around food.
How can you practise mindful eating?
Below are a few things you can keep in mind when beginning to practise mindful eating:
- Engage your senses. Take a moment to observe the food or dish you are eating: its texture, aroma and flavour. Pay attention to all these details.
- Avoid distractions. When you eat, give the experience your full attention. Try not to answer emails, watch a series or work while eating, as these activities disconnect us from our food and prevent us from paying it proper attention.
- Take care of your surroundings. Choose a pleasant, calm and well-lit place without too much noise.
- Chew more thoroughly. When we are not fully present, we tend not to chew our food enough. Chewing well, however, is very important for supporting digestion.
- Pause from time to time. Before and during the meal, stop for a moment and take one or several deep breaths. You can try breathing in through your nose for four seconds, holding your breath for another four, and then breathing out gently through your nose or mouth for six seconds.
- Notice signs of hunger and fullness. As you eat, pay attention to the signals your body is giving you. We often eat out of habit and fail to notice when we are genuinely full. Listening to your body will help you respond more closely to its needs.
To learn how to eat in a more mindful and balanced way, find out more about our nutrition service.
