How Mindfulness Can Positively Impact How You Eat

For many of us, eating is just something we do to fuel ourselves. We grab a bite to eat whilst working at our desk. Additionally, we eat in front of the tv at the end of the day. We do this because we are generally so busy that taking time to slow down is not something that we feel is important.

However, it has been shown that when we create a mealtime routine. One that allows us time to think about what we are eating. We do not just benefit from the food itself. We actually digest and process it better.

For some people eating is a time fraught with anxiety and stress. They are worried about the calories and the impact that will have on their weight. For many people with disordered eating, mealtimes are the worst time of the day for them.

How to eat mindfully

Some steps that we can take to help us to make our mealtimes more mindful:

• Eat when you are hungry - not just because the time tells you to do so

• Before you start eating -take some time to breathe and consider how you feel about what you are eating

• Check-in with yourself as you eat:

  • Am I enjoying this food?

  • What can I taste?

  • How are the combinations of flavours and textures working together?

• As you eat - don't let yourself be distracted from the meal by your phone or the TV

• Create a routine and space to eat - many people no longer sit down at a dining table and just eat:

  • I work from home and regularly have lunch by myself pre-covid. I have made a point of having a set mealtime unless I am really hungry. I made a point of moving from my desk to the dining table. I would then try to take the time to enjoy my food whilst looking out my window. I tried to not check my phone or read whilst I was eating. Then I would take my coffee and relax on my couch until my alarm clock sounded my back to work time.

• Think about the type of food you are choosing to eat

  • Is it nutritionally and emotionally sound?

Most evenings my partner and I insist on eating our dinner as a family.  

• We sit down together at our dining table.

• We do not have the TV on.

• No-one is allowed to bring their phones to the table.

This allows us to talk to each other. To ask questions about our days and enjoy the meal together.

Other factors that can negatively impact our eating are:

• not getting enough sleep

• not planning our meals

When we are exhausted we tend to eat to help ourselves feel better by eating foods that make us feel better. Sometimes those foods are not the best nutritionally for us. When we are tired we find it easier to make poor decisions when it comes to food.

Benefits of Mindful Eating

When we create a space and time to eat we give ourselves time to be more appreciative of the food we consume. When we slow down and enjoy our food it gives out brain time to realise we are full. By chewing our food properly we start the digestion process. It helps our whole system to work more efficiently.  

By taking the time to appreciate our food we give ourselves permission to not just fuel our bodies. But, also meet our social and emotional needs that food provides.

Next time you’re shoving food in your mouth mindlessly at your desk as you work towards a crushing deadline re-assess the impact this will have on you. See if you can’t take ten minutes and slow down, breathe and eat whilst focusing on your food. Take the time to taste and chew what you are eating. Take a moment between bites and check-in with yourself.

You just might find yourself working more effectively than you would have been if you hadn’t taken your break.