Mindful Eating

Posted by Body Peace Corps on Monday, December 3, 2012
“Mindful eating is not a diet. There are no menus or recipes. It is being more aware of your eating habits, the sensations you experience when you eat, and the thoughts and emotions that you have about food. It is more about how you eat than what you eat.” -Susan Albers

When did eating get so calculated and complicated?  There are so many messages out there about food today such as when and what you should and shouldn’t eat.  If these messages weren’t complicated enough, being a student makes it even more so.  Trying to find time to fit in a decent meal amidst all the responsibilities you have can be challenging.  Consequently, you may multitask, eating on the go, in class, while you study, or any other scenario, paying little attention to how the food you are consuming makes you feel physically and emotionally.  This behavior can lead to negative consequences such as overeating, physical discomfort, or poor concentration.  Let’s try to get back to how eating can be, simple and enjoyable.

Here are some tips to help you begin eating mindfully:
  • Pause and determine if you are actually hungry or if you are bored, tired, etc.
  • If you are not hungry, tune into what is triggering you to reach for food.  If it’s boredom, find another enjoyable activity to do such as catching up with a friend or reading a book for fun.  If it’s lack of sleep, try hydrating with a glass of cold water, going for a brisk walk, or taking a quick 20 minute nap.
  • While eating, pay attention to your sense of fullness; take pauses throughout the meal and gauge your sense of satiety, notice how you feel and stop when you are full.
  • Choose foods that will satisfy you.
  • Eat slowly; chew longer, eat with your non-dominant hand.
  • Recognize the textures, tastes, and smells of the food you are eating.
  • Eat without distractions.
  • Portion food in the kitchen then eat at the table, sitting down.  If the food is within reach, you are likely to eat more.

Written by:
Kelly Bissonette

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