A Dietitian's Guide to Mindful Eating
Following on from yesterdays article on overcoming emotional eating, we have put together an easy to follow guide to mindful eating. Stress and anxiety can leave a pitting feeling in our stomachs, often mistaken for hunger. Alternatively, some can lose the desire to eat entirely. Practicing mindful eating supports us in creating awareness around mealtimes, and focuses our mind on the present eating occasion. Through this, we can create a deeper appreciation for the food we eat and a better understanding of our hunger and satiety cues.
This resource will take you through 6 steps to practice mindful eating. You can practice one step each day, one step each meal, or all 6 at once. Mindfulness looks different for each individual, so practice in a way that works for you.
Step 1: Remove the technology
When was the last time you sat down to eat a meal with nothing but the plate, cutlery and yourself? Remove all distractions, whether it be turning off the television or leaving your phone in another room, leaving distractions behind you will give you time to eat your meal more slowly and truly enjoy the experience.
Step 2: Engage your senses
Take in the aromas, taste the different flavours, think about the textures. Engage and reconnect with your senses to allow yourself the chance to enjoy the experience of eating. Often we eat with our mind on autopilot, redirect your attention and savour your food.
Step 3: Chew your food
Many of us chow down our food without even thinking about it. Slow down. Chew. Taste. Feel. Eat more slowly and chew at least 10 times per mouthful. This will give your body the chance to communicate with your brain and tell you when you have had enough. Not only will you allow yourself to be re-acquainted with the pleasure of eating, but you will also learn how to recognise ‘fullness’.
Step 4: Sit at the table
Or anywhere for that matter, just sit down. How often do you stand in front of the pantry or refrigerator, grab snacks, eat them, and reach for more? Mindful eating teaches us to savour the experience of eating, and to do this we need to limit all distractions. This includes the kitchen. Grab a snack, make a meal, leave your phone in the kitchen, go sit down and take the time to enjoy your food.
Step 5: Remove restrictions
Mindful eating is by no means a diet. It is a tool used to guide mindful choices around food, that in turn result in a better relationship with food and eating. Through mindful eating you can reduce the need to use food as a reward or punishment. Being more ‘aware’ can result in a clearer mind, and therefore the ability to feel content in the way you eat. Learn how to remove the need to use food as a ‘treat’ or to eat in an emotional way. Remove the guilt to remove the judgement.
Step 6: Tune into your hunger cues
Are you physically hungry or are you ‘emotionally hungry’? Being aware of what is going on inside your stomach will help you decide when to eat. When your blood sugars are low and your stomach is ready for food, your body releases a hormone called ghrelin, sending signals to your brain stimulating your appetite. Alternatively, when your belly is full your fat tissues secrete a hormone called leptin, signalling to your brain that the meal is over. Issue - it can take about 20 minutes for leptin to be released. Slowing down and practising steps 1-5 will give your body the chance to recognise that you have had enough food. Give yourself time, it takes practice and that is okay.
