How often do you take the time to savor your food? When you eat, do you take it slow and steady, tasting and enjoying every bite, or do you wolf it down and rush to empty your plate? How quickly you eat might not seem that important—after all, it’s just food, right? In reality, our relationship with eating is much more complex than that.
In our culture, we eat for many reasons other than physical hunger. We eat because we are happy, sad, bored, angry, and stressed. The how, why and where of eating is just as important as what we eat. It’s sometimes OK to eat for comfort or pleasure, or to relieve stress or boredom, as long as you are mindful of why you’re doing it.
Good nutrition starts with mindful eating. Learn to eat mindfully by following these four steps.
Pay attention to whether you’re eating for reasons other than physical hunger. Sometimes we need to re-learn what physical hunger feels like. Physical hunger can include stomach gurgling, lack of concentration, decrease in energy and feeling lightheaded, and these feelings build gradually over time. Once you re-learn what physical hunger feels like, you will be more aware of why you’re eating.
To really savor your eating experience, take small bites and chew your food slowly. Set your utensils down between bites and take a few sips of water. Use your senses when you eat. Notice the taste, texture and smell of the food. When eating, ask yourself, “How does the food feel in my mouth? What texture does it have? Do I really enjoy what I’m eating, or am I eating for social, emotional or environmental reasons?”
Our environment can have a big impact on what and how much we eat. Do you eat in front of the TV? At your desk? Standing up? The more you are able to be present and pay attention to your eating, the better your experience will be. Being mindful makes eating more enjoyable and helps you eat less. You’ll feel more satisfied after eating, which decreases your chance of snacking throughout the day. Try to eat in a calm, relaxed environment where you can truly enjoy your eating experience.
Think of your hunger and fullness on a scale from 1 to 10. One is ravenous and 10 is stuffed as if you’ve just had Thanksgiving dinner. You want to keep your hunger and fullness between a 3 (hungry but not yet uncomfortable, a clear signal your body needs food) and a 7 (full but not uncomfortable yet; hunger is gone). You will be much more likely to make better choices and savor what you eat when you aren’t too hungry or too full.
