How to Mindfully Eat
As I sat down to write this blog post about mindfulness I was watching a show on Hulu and my partner was watching TikToks right next to me. It’s not hard to spot the irony in that situation. I moved outside to my balcony with my comfy cushions and took a moment to notice my surroundings. The gentle breeze, whirring air conditioners, singing birds, soft clouds, fresh air, and blue sky. Now, I’m ready to talk about mindfulness.
Mindfulness is defined as “paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.”(1) The non-judgmental piece of this speaks to getting you out of your head and your thoughts and getting you in your body. This includes tuning in to all 5 senses: sight, touch, smell, taste, and hearing.
The intention is to bring awareness to the present moment and is often a relaxing, grounding experience. There are many ways to practice mindfulness including movement like walking or yoga, meditation, journaling, and even during the eating experience. Mindful eating is a huge part of intuitive eating and what we teach here at HSH!
If you have a history of dieting or weight loss goals, it’s unsurprising that mindfulness may be hard for you. Dieting relies on rules to dictate the eating experience whereas mindful eating relies on tuning into your body and discovering what will most satisfy you in that moment. Mindful eating asks you, “what do you want to eat?" Diets never ask that question- instead they tell you want you can and cannot eat and sometimes even when you can eat it!
Are you a mindful eater? Ask yourself these questions:
Do I usually eat while doing something else?
Do I eat in a rush?
Do I truly notice the unique flavors of the food I’m eating?
Do I really enjoy my food?
Are my meals visually appealing?
Do I notice hunger and fullness cues?
Is what I eat satisfying to me?
If you answered “yes” to questions 1-2 and “no” to 3-7, then keep reading!
How to Practice Mindful Eating
Mindful eating doesn’t develop overnight, but every eating experience is a chance to strengthen your mindfulness muscle. This practice starts before you even take your first bite of your meal or snack. Start by checking in with your body and asking yourself- what am I in the mood for today? Think about textures (crunchy, smooth, crumbly), flavors (spicy, sweet, savory, sour), colors, temperature (hot or cold), and components (vegetable, protein, fruit, carbohydrate, fat). Once you’ve decided what you’ll eat based on what you believe will satisfy you, build your plate. Notice the weight of your plate and fork. The colors, smell, and temperature of your meal. Is your meal visually appealing? Does it smell appetizing? Next, take a big deep breath and then take your first bite. Chew slowly. Notice the flavors on your tongue and the way your food feels in your mouth. After some bites, take a breath. Notice how you feel. Decide if you’d like to continue eating or if you’re good to go, and repeat until you are satisfied!
Need some help? Check out our recommendations!
First and foremost, the HSH team is always available to support you in discovering mindfulness and healing your relationship with food and body! Learn more about our courses, products, and coaching HERE.
The diagram below can be so helpful at meal time! You may have seen a similar diagram called “MyPlate” and this version is one you can use to be present at meals.
The Mindful Eating Plate is by Susan Albers and can be found at www.eatmindfully.com
The Diet-Free Revolution: 10 Steps to Free Yourself from the Diet Cycle with Mindful Eating and Radical Self-Acceptance by Alexis Conason
Check out this chocolate mediation from psychcentral.com:
https://psychcentral.com/blog/practicing-mindfulness-with-chocolate#step-by-step-guide
References
Albers, S. (n.d.). Mindful Eating Plate. eatingmindfully.com. Retrieved August 2, 2022, from https://eatq.com/wp-content/uploads/STAGESOFMINDFULEATING.pdf.
Nash, S. L. (2022, May 9). Mindfulness and the Art of Eating Chocolate. Psych Central. Retrieved July 31, 2022, from https://psychcentral.com/blog/practicing-mindfulness-with-chocolate#how-it-works
Nelson, J. B. (2017). Mindful eating: The art of presence while you eat. Diabetes Spectrum, 30(3), 171–174. https://doi.org/10.2337/ds17-0015
Written by Chelsea Shafer, RD
Hey, I'm Chelsea!
I’m a Registered Dietitian, 200-hr certified yoga instructor, and cat mom! As HSH Office Manager I love all things intuitive eating + movement and I’m glad you’re here! Learn more about me and the HSH offerings here.
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