What’s On The Menu?

Be it looking into a surprisingly empty bag of chips that was full when you first picked it up or scooping up the last fudgy scoop of ice cream in a carton you just opened when you sat in front of the TV, mindless eating is characteristic of the eating habits of busy people in today’s busy 24/7 society in which we live; meals are commonly scarfed down as quickly as possible or eaten while working on a report, talking on the phone, checking emails, etc. To save time, of course… Hard to believe, perhaps, but how you eat is even more important than just what you eat.

Mindful Eating means paying attention to what you are eating with all of your senses and being aware of the entire experience of eating without judgment or criticism. Eating with intention and attention helps us learn to listen to what the body is trying to communicate to us about hunger and satiety (fullness). Both the inner and outer environments have their own hunger and satisfaction cues: most people are not fully aware that these cues even exist! Why bother paying attention to how we eat? If it tastes good, eat it, right? Want to try something different? Consider: do you eat when you are hungry or because you are feeling stressed or does the clock show it is “time to eat”? What does it feel like in your body when you are hungry? When you are full? How do you feel after the meal or snack? Do you savour your meals slowly or gobble them down in a hurry? Can you describe what you ate after you ate it?

Mindful Eating is not a diet plan nor does it restrict how much or what you eat; instead, it is about being more aware of your eating habits, the sensations you experience before, during, and after you eat, and your relationship with food and eating in general. Feeling satisfied from fully experiencing what you eat, being aware of your body sensations, and being in tune with internal and external cues can decrease stress and emotional eating, help you manage your weight and nutrition (Albers, 2015). When you eat mindfully, the joys and pleasures of eating are appreciated more than just the amount or type of food on your plate.

Tips for Mindful Eating

  • Minimize distractions (like TV, computer, iPad, etc.)
  • Minimize noise
  • Just eat when you eat (rather than multitasking); be in the present with your food
  • Turn off or put away your iPhone
  • Eat when you feel hungry
  • Sit down at a table
  • Note who you are with
  • Know your food (what is it? colour? texture? smell?)
  • Who bought or picked the ingredients? What are the ingredients?
  • Who cooked or prepared it?
  • Eat slowly – try putting your fork down after each bite or taking 2 deep (rather then shallow) breaths between bites
  • Savour each bite
  • Stop when satisfied
  • Note how you feel (physically, emotionally) after the meal or snack
  • Note the thoughts present after you eat: are they judgments or criticisms? To whom or what are they directed?

Food can be your friend – relate to it like one! Instead of limiting yourself to only a few “treats” once in a while, savour and enjoy each and every bite of everything with all of your senses and with awareness and a non-judgmental attitude. Whether you’re holding a celery stick or a chocolate chip cookie, both are equally delicious and satisfying when you savour and experience each bite with all of your senses. So, eating Mindfully results in it not really mattering what is on the menu; it’s all good!

Andrea Dasilva is a Masters of Education, and Registered Clinical Counsellor at No Fear Counselling and Summit Counselling Group.

4268 replies
  1. Ofir Vaisman
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    Great article Andrea!

    I am certainly guilty on a daily basis of not eating mindfully. What a great reminder: today I will commit to eating all my meals mindfully. Will be difficult to “eat when I eat” tonight watching “Beauty and the Beast” in the theatre, but I will try to taste every millimeter of butter on that popcorn!

    Reply
  2. Andrea
    Andrea says:

    Great to hear that the intent is there, Ofir!

    Eating Mindfully doesn’t have to be intimidating: set small goals that are achievable to you. If/when a meal or snack is eaten mindlessly, rather than criticizing/beating yourself up, consider it as an opportunity to learn.

    🙂

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    Great article. Now, I am less inclined to beat myself up for the visit to Wendy’s this afternoon.
    By the way, I think your picture is a little underexposed but very beautiful

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    • Andrea
      Andrea says:

      Thanks, Colleen! Remember, how you eat (i.e. Mindfully or mindlessly) is just as, if not more important than what you eat; your relationship with the food as well as your sensitivity/receptivity to hunger cues are essential.

      Cheers!

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    My parents must have really been on the ball!! When we were children, they had us all sitting at the table and interacting with one another while we ate …as I have gotten older, I have worked on all of those other ‘mindful eating’ tricks you mentioned (as I LOVED to sit and watch television while eating…now to keep the cellphone away!! – different generation). 🙂 Great article…reminds me what I have to work on!!

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  163. bug
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  164. Shad
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  165. Six Star Hotel
    Six Star Hotel says:

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  166. control
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  167. diseño de páginas web
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  168. Kieran
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