5 Tips for Mindful Eating

 

What is mindful eating?

 

Have you heard of mindful eating? I haven't.

 

But recently, I received an EDM that mentioned about mindful eating. It said that mindful eating isn't just about eating healthy but it's also about the experience of eating healthily. This sounds interesting, so I did a quick Googling to understand further.

Then, based on my own experience, I summarized it to the following pointers.

 

Mindful eating is the practice of being fully present and attentive while eating, fostering a deeper connection with food and body cues.

 

 

5 Tips for Mindful Eating

 

#1 - Eat with an appetite & without distractions

 

Eating with an appetite basically means we should be eating when we're hungry, but not overly hungry due to skipping meals.

 

We should also eat without watching our mobile phones or TV because this can lead to mindless overeating.

 

It's recommended to create a dedicated eating space free from distractions in order to focus entirely on our meal. This practice encourages better portion control and a more mindful connection with our food.

 

#2 - Savor each bite, eat at a slower pace

 

Instead of rushing through our meal, savor each bit. It's recommended to eat at a slower pace, chew slowly and intentionally, while paying attention to the flavors unfolding in our mouth. This enhances our eating experience and allows our body to signal when it's satisfied.

 

I gotta say this may not be easy during crunch time at work, but I try my best to make it a point to buy a meal I enjoy and I don't gobble down my food.

 

#3 - Listen to your body & cues

 

Tune in to our body's hunger and fullness cues. This essentially means eat when we're genuinely hungry, and stop when we're comfortably full. This is about respecting our body's natural signals and avoiding overindulgence.

Well, I have no problem with listening to my body's cues on normal days, but when it comes to holidays or parties or functions, I tend to overeat. Haha.

 

For example, during the recent holiday trip to Club Med Cherating, since every meal is buffet-style, I ate too much and ended up with indigestion and diarrhea every night. :'(

 

# 4 - Engage all senses during mealtime

 

Engaging all senses means taking time to truly observe the colors, textures, and aromas of our food. By practicing this, we can develop a deeper appreciation for our meals and a heightened awareness of what we're consuming.

Oh yes, this is definitely a fun thing to practice! I guess singling out pieces of spring onion and cilantro (this herb is from hell!) from my bowl of noodles can be counted as engaging my senses. Hahaha!

 

#5 - Practice gratitude

 

Before eating, take a moment to express gratitude for the nourishment in front of us. This is similar to us Christians saying grace before our meals. By acknowledging the effort and resources that went into our meal and reflecting on how it contributes to our well-being, this sense of gratitude can foster a more positive relationship with food.