Mindful Eating

Mindfulness is ‘the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally’-Jon Kabat-Zinn
Mindful eating is an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food. It is a process-oriented, rather than an outcome-driven, behavior. Mindful eating has little to do with calories, carbohydrates, fat and protein, how much to eat or what to eat. However, researches have shown that applying the mindful approach while eating results in postive behaviour changes of eating less and selecting foods consistent with desirable health benefits. These changes have direct benefits on improving gut health, decreasing cravings and aiding in weight loss.

How can you do it?
Sit down- No eating in the car or while standing or walking. Sit on a chair. Sit on the floor. As an Indian, I love sitting cross-legged while eating.

Turn off the distractions- Put down your laptop/mobile phones, Shut off the TV. No reading as well during this sacred time.

Appreciate the food- take a moment to admire the colours and smell. How about a prayer, mantra or just a feeling of gratitude in your heart?

Chew your food- the process of digestion starts in your mouth. Chewing helps in breaking down starch in your food. The more you chew, the more it helps ease digestion. Chew at least 25–30 times before swallowing the food.

Don’t overeat- it takes 20 minutes for the brain to get the signal that you are full. When you eat fast, you tend to eat more. Listen to your body cues and stop eating when you are 75–80% full.

Schedule your mealtime- maintain a regular schedule and eat when you are moderately hungry. Don’t skip meals otherwise you might overeat when you are ravenously hungry.

Avoid binge eating- don’t resort to eating when you are angry, sad or overwhelmed with emotions. Instead try walking outdoors, talking to a friend or journalling. Still hungry? How about a piece of fruit or a handful of nuts?

Eating mindfully is a way to relish food and at the same time acknowledging your thoughts and feelings. It can be your stepping stone to make healthier choices in your food and encourage positive eating behaviour.