We are what we eat. And while mindful eating can’t guarantee us a life of good health, it can certainly improve our relationship with food – and even make meals a little bit more enjoyable. Nutrition experts agree that mindful eating is the perfect way to appreciate every bite and savor nutritious meals. Learn the basics of mindful eating and its potential health benefits in this article.
1. Finding Delight in Mindful Eating
It can be difficult to truly appreciate our meals when we eat mindlessly. Taking the time to savour every bite is an important part of mindful eating. Here are four tips to help realign the joy with food:
- Focus on the flavour. When we are mindful of our food, we can concentrate on all the individual flavours that come together to create the dish. Instead of simply shoving it down, consider how each ingredient individually contributes to the meal.
- Stop and smell. Not all meals need to be consumed quickly. Take the time to appreciate the aroma of the dish. Is there a hint of sweetness or a bit of spice? Deep breaths will help to bring out more of the subtleties of the meal.
- Eat slower. Slowing down the process gives us time to savour every bite. We can concentrate on the mechanics of each bite, such as the texture or the crunch that often go unnoticed in fast-paced meals.
- Get creative. Add a little fun to the mix. Mix different foods together or experiment with new spices. Making food into works of art can also give added enjoyment. What better way to enjoy a meal than having something that looks as good as it tastes?
These methods are sure to help add a little delight when eating. Be intentional in how you enjoy food. Allow yourself to be in the moment and free to explore new flavours. Enjoyment is one thing that every person should experience when eating. Happy tasting!
2. Enjoying Nutritious Meals with Awareness
Gone are the days of living in ignorance when it comes to food choices. It is now essential to pay attention to our dietary choices, and even more important to start enjoying them. Here are five simple ways to ensure nutritious meals and delicious treats are always top of the menu.
- Eat more whole foods. Ditch the processed clutter and get back to basics. Whole foods are nutritional powerhouses and have natural energy-giving properties that will nourish and empower the body.
- Watch your portion sizes. We all need a good balance of proteins, fats, carbohydrates and vitamins, but eating too much of anything is unhealthy. Try and keep your portions small enough that you don’t exceed your body’s daily needs.
- Make variety your mantra. Don’t rely on the same foods day in, day out. Variety is key to getting the nutrients your body craves. Try to include at least five different color vegetables in your meals every day, and keep different fruits and nuts in the cupboard.
- Snack healthy. Lay out some cut-up vegetables, nuts, cheese and hummus for between-meal snacks and satisfying treats. It’s better to eat freshly-prepared foods than to reach for the processed things.
- Make cooking fun. Throw some music on and get creative in the kitchen. Try cooking methods like grilling and stir-frying, as they can help retain the nutrients of your food. Invite your friends over for a dinner party or just enjoy cooking for yourself.
Living life with awareness of the nutritional intake will increase energy levels, aid metabolism, support muscle and skeletal health and help emotional balance. Enjoying nutritious meals can bring more facets to life by providing the right fuel for the body and mind to go on extraordinary journeys.
A good philosophy to go by is to pay attention to what you eat and plan meals consist of plenty of healthy, natural foods—your body will thank you for it!
3. Developing Healthy Habits Through Mindful Eating
Portion Control
Mindful eating isn’t just about what we choose to eat; it’s also about how much we eat. It’s a good practice to get into the habit of eating smaller portions, which is not only easier on our stomachs but also on our wallets! Eating smaller meals means that we won’t be as easily overfilled and – over time – our stomachs will also adjust to this new size.
Eat Slowly
Rushing through meals is one of the main contributors to weight gain. Taking the time to deeply savor and enjoy every bite we take not only helps us better appreciate our meals, it helps us to stay in the present moment and give us time to truly feel what our bodies need. Eating slowly also helps us to feel more satiated and less likely to overeat.
Make Healthy Choices
- Start by replacing unhealthy snacks with healthier alternatives. Try things like nuts, fruits, and veggies.
- Choose fewer high sugar or high-fat processed foods as they tend to be higher in calories and unhealthy fats.
- Make sure to include protein with each meal–it keeps us full for longer and helps build muscle.
- Feel free to indulge in treats occasionally, as long as they’re in moderation.
Meal Planning
Creating a weekly meal plan is one of the most effective ways to stay on track though mindful eating. Making healthy meals ahead of time also makes it easier to stick to healthy habits during those busy weekdays. Planning also helps us establish a routine; which is especially important, since mindless snacking is usually due to feeling bored or out of routine.
Monitoring Hunger Levels
Monitoring our hunger levels is essential to helping us stay in control when it comes to mindful eating. Keeping a food diary is a great way to not only keep track of our meals, but also of how we felt after eating certain foods. After each meal we should ask ourselves, “Was this the right amount of food to make me feel full and happy?” This allows us to nurture our bodies with the right amount of fuel it needs.
4. Exploring The Benefits of Savoring Meals Mindfully
Gone are the days when meals were a mere functional necessity we use to survive. We have rediscovered the pleasure of enjoying delicious meals and savoring them mindfully. In this day and age, savoring meals has become an art rather than a chore. Here are some of the main benefits to savoring meals mindfully:
Enhanced Flavor of Food: When we savor food mindfully, we are far more likely to deploy all our senses. We think about the texture, smell, shape and color of our food. This helps us to notice subtle flavors of food, enabling us to enjoy the experience of eating to the fullest. Not only we are able to appreciate flavors but we end up feeling fuller faster, rather than overeating out of habit.
Stress Relief: Another important benefit of savoring meals is that it helps us to center our thoughts, reducing the levels of stress. Eating in tandem with your breath helps you get away from your mental clutter and focus on the task at hand, which is enjoying the meal. This helps us to increase the feeling of relaxation, stress relief and better overall physical and mental health.
Connection and Enjoyment: Eating a meal mindfully creates a sense of connection between us and our food. We become more conscious about what we are eating, allowing us to create a connection between our senses and our environment. This helps to form a stronger bond between the eater and the food, which can lead to greater pleasure and enjoyment.
Embrace Present Moment: Eating mindfully helps us to become more in tune with the present moment. Nourishing our bodies with good food allows us to take a break from the mental chatter and worries of the future, enabling us to handle our stress levels better and improve our overall wellbeing. Being able to focus on the present moment helps to decrease our risk of developing depression.
Savoring food does not just help us appreciate the flavors and enjoy our meals, it helps to improve our overall quality of life. Taking the time to eat mindfully helps us to enjoy our food, connect to our environment and maintain our mental wellbeing.
Take the time to enjoy the process of mindful eating; savor the opportunity to nourish your body with delicious and nutritious meals. You’ll be surprised at the difference it can make for your overall health and wellness. Bon Appétit!
