Mindful Eating
One needs to learn to be aware of their own physical hunger and satiety cues in order to guide their decision on whether to begin eating or to stop eating. What does it feel like to be half-full or three-quarters full? It is important to choose foods that we like but it is just as important to choose foods which are nourishing to our bodies by using all of our senses.
Mindful eating involves paying attention to the colours, texture, smell, temperature and flavour of food. We notice how eating affects our mood and our emotions just like anxiety affects our eating. Most people cannot say that they are “fully in the moment” when consuming a meal or snack during a workday. Most people eat at their desks, in their car or possibly even skip meals all together. There are various problems with this type of behaviour: we do not interrupt the cycle of stress which builds up during the day and we do not fully enjoy our food or even take notice of what is going on around us in that moment. Studies have also proven that we tend to eat faster and a larger portion without really feeling satisfied.
Tips on mindful eating:
- Always try to sit at a table and eat. Avoid eating whilst standing, walking or standing in front of the fridge.
- Before you eat, clear any clutter that may be on the table.
- Set a place for yourself, even if you are eating alone.
- Use tableware and utensils that appeal to you. It is advisable to eat on a smaller plate.
- Ensuring meals contain fibre, or choosing foods with a low glycemic index helps to maintain blood sugar levels so you are less likely to binge-this is the very definition of mindless eating.
- Switch off the television. Research indicates that TV significantly promotes mindless eating.
- Try to avoid multitasking whilst eating…including taking telephone calls.
- Eat slowly, take smaller bites and chew your food properly.
- Drinking water with meals helps to slow you down and also makes you feel fuller.
- It is important to get enough sleep, 7 to 8 hours per night are recommended. Tiredness and fatigue can enhance ones appetite and can also skew your fullness cues.
- Planning for tomorrow. This helps you make healthier food choices and promotes good dietary habits.
- Avoid ”empty calories”. These are foods which are “empty” of valuable nutrients and are thus not nourishing to our bodies. For example, soft drinks and high sugar treats.
Pure Health Dieticians are able to help you make better food choices with their personalised eating plan.