HealthE by Medica

Nourish your brain and body with mindful eating

When you think about your last meal, were you completely focused on what you were eating? Many of us are often doing something else while eating — like driving, working, watching TV, or scrolling on our phones. This mindless eating can lead to unhealthy habits and even weight gain. Embracing a practice called mindful eating can improve your well-being and help you listen to your body.

What is mindful eating?
In essence, mindful eating means being fully attentive to your food — as you buy, prepare, and eat it. It’s taking time to notice the experience and each sensation as you explore, savor, and taste food. If you typically rush through your meals and eat while distracted, mindful eating can help you break those habits.

Simple steps to start eating mindfully
If you’re ready to take small steps toward eating mindfully, work your way through the following list until it feels easier to you.

1. Tune out distractions. Step away from your computer, turn off your TV, and eliminate other distractions so you can be fully present while eating.
2. Take a non-judgmental approach to what you eat. In other words, food is neither “good” nor “bad.” Simply pay attention to how that food makes you feel.
3. Think “slow” and “small.” Slow down and take small bites. Not only will you enjoy your food more, but you will be more aware of your innate hunger and satiety cues.
4. Engage all your senses. Start with something simple like a piece of fruit. Notice the flavors, colors, smells, textures, and even sounds. When you use all your senses to savor your food, you’ll gain a deeper appreciation of food and have an overall better eating experience.

If you’re ready to try mindful eating, you can explore this mindful eating 101.