Mindful Eating: The Practice of Being Present While You Eat

From childhood, we are all told to “chew 25 times before swallowing,” “switch off the TV while eating,” and “sit down while you eat,” among many other ways to help us pay attention to eating. The difference with mindful eating is that it isn’t about rules or restrictions but focuses on the individual experience. The aim is for you to have your own experience and to encourage you to be present in every moment.

What Is Mindful Eating, and How Is it Beneficial?

Mindfulness is a popular term, but its original meaning was given by Jon Kabat-Zinn. To be mindful is to “pay attention, on purpose, in a particular way, in the present moment and nonjudgmentally”. In the same way, mindful eating encourages one to be aware and present during their eating experiences.

Mindful eating has several benefits. It makes you enjoy your food more and encourages you to be more present when preparing food. It can help with weight loss and weight maintenance. A person practising mindfulness will make choices such as eating less, savouring more, and choosing healthier foods.

Try this mindful eating meditation before you commit to regular mindful eating

This mindful eating exercise will give you an idea of what mindful eating feels like. Try to read the whole thing before you do the exercise so you can really focus.

1. Get ONE raisin and put it in front of you.
2. Imagine yourself a stranger to this planet who knows nothing about where they are. You have no experiences from Earth, and so you have no fear, judgement or expectation about anything.
3. Pick up the raisin. Roll it between your fingers and notice its stickiness and texture. Think about how it feels, its weight, its surface (the ridges, shiny parts, dull parts, all the parts of the raisin).
4. Smell the raisin and note how it makes you feel.
5. Hold the raisin between your lips, and know-how that makes you feel
6. Roll it around in your mouth, but don’t chew it. Think about the taste; do you immediately want to chew it? Do you salivate? Bite down once and think about what stands out to you.
7. Chew the raisin slowly, noticing how it feels, until the raisin is entirely liquified
8. Close your eyes and think about the experience.

Another way you could try this exercise is by making a fruit salad. Try making one using fruits with different textures, like raspberries, mango, baby coconut, and dragon fruit, or simply buy the 8.99 fruit platter from the IGA flyer.

How to Practice Mindful Eating Regularly

Here are a few mindful eating techniques to help you practice being intentional about your eating experience.

1. It Starts With Your Shopping List

Think about your motivations for eating. Try to buy nutritionally healthy foods. As you practice eating a variety of food, you may find that you eat less junk food – that may be comforting in the moment but not long term.

2. Appreciate Your Food and Where it Comes From

Pause for a minute before you eat to think and express gratitude for everything and everyone involved in bringing the food in front of you.

3. Involve All of Your Senses

Pay attention to colour, aroma, texture, and sound. Try doing this when you are cooking and as you eat.

4. Take Small Bites, Chew Thoroughly and Eat Slowly

It’s easier to taste food properly when you take your time. Chew each mouthful at least 20 times. If you are at the table with other people, have a few bites before speaking. It can take up to, so give your body time to catch up.

An excellent way to help you along your mindful eating journey is to download a mindful eating app like Peace with Food or follow the Am I hungry? YouTube channel.