Mindful Eating

Why do we eat? At first thought the answer may seem quite simple, but in reality, there are many facets that influence our eating behaviours. Sure, we eat because our bodies need energy and nutrients to maintain physiological function. But we also eat when we celebrate, when we’re sad, stressed, bored, or when we observe religious, cultural, or family traditions. Our built environment also cues us to eat because food is all around us - in shopping malls, gas stations, advertisements, and on every corner as we navigate through city spaces.

Another important aspect to consider is the way we eat. Today, many of us eat while completing work tasks, watching television, or while scrolling through our social media feeds on phones. Additionally, we eat on the run, and in our cars as we move through our busy days.

Eating food nourishes our body, and can also nourish our soul. Sharing holiday meals with family, or enjoying a comforting meal when sick, can have a positive impact on our emotional well-being. So what am I getting at? Our connection to food and eating is quite complex, and food means so much more to us than consuming the right amount of calories and nutrients. Adopting Mindful Eating practices can assist you in developing awareness around why and how you eat, and these insights can help to build a healthy and enjoyable relationship with food.

Mindful Eating is the practice of adopting mindfulness when engaging in the experience of eating. By allowing yourself to be in the moment and bringing awareness to the act of eating your meal, you work to develop a stronger connection to your innate hunger and fullness cues, and better insight as to what drives your eating behaviours. These practices can also help you gain a new level of appreciation for your food, and subsequently make eating more enjoyable too! Let’s get into some Mindful Eating practices that you can explore and adopt.

Use the hunger scale

The hunger scale is a tool you can use to help with observing your hunger and fullness cues. The scale ranges from 1-10. One reflects extreme hunger that makes you feel dizzy and weak, while ten represents extreme fullness that makes you feel sick. When we ignore our hunger signals until we start feeling weak and dizzy, we tend to overcompensate by overeating and eating too quickly. As a result, we tend to enjoy our food and our eating experience less when ravenous.

Do you let yourself get extremely hungry before eating? Try eating when you are feeling mild hunger (3 or 4 on the scale).

Do you tend to eat quickly and until you are uncomfortably full or totally stuffed? Check in with yourself while eating and stop when you feel pleasantly full (5 or 6 on the scale).

For a thorough description of the hunger scale, click on this link.

Explore with your senses

Involve all of your senses in the experience of eating. Food is enjoyed on many levels other than taste. Take your time to smell your food and appreciate the colours and textures with your eyes. Pay attention to the mouthfeel and notice if it is satisfying. As you are chewing and tasting, try to identify the different flavours imparted by herbs and spices. This practice can bring enjoyment and appreciation to your eating experience, and help you to connect with the food you are eating.

Limit distractions

Limiting distractions at meal time can support mindfulness by allowing better focus on how you feel when you are eating. When we watch television, or use our laptops or phones while eating, it is more difficult to notice our body’s hunger and fullness signals. I encourage you to pick one or two meals this week, and enjoy them while keeping your phone and work tucked away, and your tablet, computer, and television turned off. A holiday meal with your immediate household is the perfect occasion to start this Mindful Eating practice.

Take your time and chew your food thoroughly

To taste the full flavour of your delicious meal, be sure to chew each bite of food thoroughly. Taking your time and chewing thoroughly will also give your brain time to identify fullness signals it receives from the digestive tract, and alert you when you start feeling comfortably full.

Check in with yourself

Take some time to check in with yourself throughout your meal while asking yourself reflective questions. What are you thinking? What emotions are you feeling? What physical sensations are you experiencing? Reflect on your thoughts and feelings in a way that’s respectful to yourself and your body; the objective is to observe rather than to be critical.

Think about other ways to nurture yourself

When you are hungry, it is important to respect your body and honour your hunger. Nurturing yourself, however, can also include many other activities that satisfy the body and mind.

Personally, I have come to understand that I use food and snacking as a means to procrastinate with certain tasks on my to-do list. Sometimes it feels good to have a snack even if I’m not physically hungry, and I joyfully do so. But over time I have learned that other activities also help me to reduce stress and organize my thoughts, allowing me to complete dreaded tasks. These activities include: going outside for a short walk by myself or with my dog, petting my cat, stretching for a few minutes, and listening to music I enjoy. Explore what activities help you to feel nurtured and try to incorporate them into your day more often.

The bigger picture

Remember that your overall dietary pattern is more important than any one food you eat or don’t eat. All foods can fit into a healthy diet, and it is important to include foods that you truly enjoy in order to feel satisfied. Below you will find a list of links for further reading on Mindful Eating.

Stay safe & happy holidays!

By: Pauline Bakowski, MHSc, RD
Reviewed by: Kristie Pun, MHSc, RD & Cheryl Ching, MSc, RD

Follow the links below for more reading on Mindful Eating:

Mindful Eating - Harvard Health
Hunger and Fullness - Alberta Health
Be Mindful of Your Eating Habits - Canada’s Food Guide
Mindful Eating - Fraser Health
Mindful Eating: The Art of Presence While You Eat

Disclaimer: Our blog content is for general education purposes and may not be suitable for individual health conditions. Please see your health professional or book an appointment with one of our dietitians for personalized health recommendations.