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Mindful Eating

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What is Mindful Eating?

Mindful eating can really help us gain control over our eating habits. It has been shown to promote weight loss, reduce binge eating, and help you feel better.

Cultivates awareness of present-moment experience with a nonjudgmental attitude.

Helps with maintaining long-term eating habits, particularly in the face of stress.

"In a study, mindful eating alone led to 5.4-kg weight loss over 18 months, decrease in triglycerides, fasting glucose, C-reactive protein levels, and insulin sensitivity."

Understanding your
options

Make it an event

All too often we grab a meal on the fly and scarf it down while running from one errand to another. Make it a point to make each meal an event — a breakfast, a lunch, or a dinner, or a snack — with a start and an end. This can help you be more mindful of what you eat and when, and avoid grazing all day long. Simply setting an eating schedule, for example — breakfast at 7:30am, lunch at 12:00pm, snack at 3:30pm, and dinner at 6:30pm — can help you make an event of it.

Sit down

Once you’ve made your meal, put your food on a nice plate and sit down at a table for the meal. To really make an event of it, set out a nice placemat, light a candle, or do anything else that can help you transition from life’s hustle and bustle to enjoying a nourishing meal.

Chew your food

Chewing your food can be a great way to slow down and really savour the food you are eating. By chewing your food well you can focus on the present moment — the meal.

Prepare your meal

Whenever possible, cook your meal, it’s a great way for you to connect with the ingredients you are using and appreciate the time, energy and effort that went into putting a dish together.

Take a deep breath

Once you sit down, take a deep breath. Taking 5 deep breaths is a simple yet effective way to bring yourself into the present moment — the definition of mindfulness.

Swallow and reflect

After you swallow each bite observe how you are feeling. How did the food feel in your mouth? What flavours stood out? Did this bite taste just like your previous bite? Did you enjoy this mouthful as much as the last? How are you feeling? Are you hungry? Full? Satisfied?

Practice, practice, practice!

Like with anything, mastery takes practice. The more often you practice eating mindfully, the better you’ll get!

Remove distractions

Having the TV on in the background, scrolling through your phone, or reading the newspaper while eating takes your attention away from your meal. Before you sit down, put away all distractions so that you can focus on the meal at hand.

Engage your senses

Before taking your first bite, pay attention to the following: How does your meal look? What types of aromas do you smell? When you put your fork in your food, how does it feel? Is it soft? Take a moment to engage all of your senses.

Put your fork down

Between each bite, put your fork down. This is an important step in helping you slow down. Since it can take up to 20 minutes for your brain to register your fullness, slowing down is an important step in being able to tap into your hunger and fullness cues.

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