What is mindful eating?
Mindful eating, like other mindfulness practices, encourages people to become more aware of their emotional and physical senses. So, mindful eating makes you more aware of the experience of eating the food itself (where it has come from, what colour and texture it is etc), how you feel preparing and physically eating it, and acknowledging the experience of eating.
A key part of being more mindful is to be curious and non- judgmental. Reflecting on your behaviour, thoughts or feelings around food without guilt or shame. Instead, understanding that we are all on a journey, and being kind to yourself and others.
Mindful eating can make us more aware of our own eating habits, supports us to make changes to what and how we eat to benefit our health and choose more eco-friendly options.
At Eat Sustainably, we highly encourage our members to include mindful eating in their day to day lives. As we become more aware of our eating habits, we may take steps towards behavioural changes that will benefit ourselves and our environment.
Health benefits of mindful eating
There have been many studies looking at the impact of mindful eating on behaviour, physical health and psychological wellbeing.
A few health benefits seen in people who eat mindfully, include:
- Greater enjoyment of food
- Increased awareness of hunger and fullness signals
- Reduction in binge and emotional eating
- Improved diet quality (a more nutritious diet)
- Greater body satisfaction
- Improved psychological well being
Reflective question:
Do you ever find yourself stopping eating because you think you "should" rather than checking in with your body to see what it needs?
Planetary benefits of mindful eating
A fundamental part of mindful eating is considering the journey the food has been on.
This journey includes where the food came from, who grew or reared it and how it was transported, stored and prepared to eat. When we think about these things, it can influence what we choose to buy.
For example, considering where our food is coming from might drive you to purchase foods from local growers or farmers. This change in behaviour, as a result of being mindful and caring for our planet, can reduce the distance a food has travelled and how long it has been stored for, reducing the use of fossil fuels.
Practicing mindful eating can also mean we eat more slowly, chew food more and check in with how hungry or full we are. Checking in with out own hunger means we are consuming what our body needs. It's best for the planet to only consume what we need to.
Reflective question:
When was the last time you asked yourself how 'how hungry am I?' before serving dinner?
Mindful eating exercise
We encourage you to try this mindful eating exercise, and encourage you to reach out if you would like any support or other ideas from our nutritionists and dietitians.
- Choose one small bit of food to eat, such as a sultana, a cherry tomato or a piece of chocolate.
- Begin by looking at the food - what's the shape and colour? Notice how the food feels on your fingertips - what's the texture?
- Bring the food to your nose and smell it. You might want to close your eyes - is it a strong or subtle smell?
- Place the food on your tongue - does your mouth start watering?
- Take a bite and be aware of the sounds in your mouth - can you hear the food crunching between your teeth?
- Notice how the texture of the food changes as you chew.
- Now swallow. Pay attention as the food travels down your throat to your stomach.
- Try practicing a mindful bite at least once every meal.
Reflective question 1:
At your next meal, check in with yourself with curiosity - are you eating because you're hungry, it's "time to eat" or for another reason?
Reflective question 2:
Thinking of the last thing you ate, did you notice any anticipation or eagerness to eat it? If so, how was your body reacting to the thought of eating?
Reflective question 3:
How do you think your family would respond if you practised a mindful eating exercise together with a simple food and shared your experiences after? It can be a great exercise to do with children, even toddlers!