Mindful Eating Tips (for the whole year—not just the holidays)
Celebrations around birthdays, accomplishments, and holidays are meant to be uplifting—a time to cherish with loved ones, enjoy delicious food, and slow down to appreciate the moment. However, festivities around eating (sometimes multiple parties in one day) can often be a source of stress.
Special meals that only happen once per year, gifts of treats (for Halloween and at the end of the year), and loved ones who express care by encouraging us to go back for thirds might lead us to eat more than our body really wants, feel uncomfortably full, or even experience guilt. As a psychologist who specializes in eating issues, I’ve worked with many people who want to enjoy food without feeling overly stuffed or guilty later. The good news is that mindful eating can be a tool to help you do just that.
What is mindful eating?
Slowing down to pay attention to the present moment sets the stage for mindful eating. Mindfulness involves a nonjudgmental awareness of the present. Mindful eating involves a nonjudgmental awareness of our food, our bodies, and the larger picture of what really matters to us as we nourish ourselves. Mindful eating facilitates more pleasure and satisfaction in our eating and social gatherings around food.
I’ve gathered some of the simplest tips to help you get started with enjoying your meals more. Here are ten simple tips to help you practice mindful eating during not just the holidays, but the whole year round.
1) Notice Your Hunger
Mindful eating starts with asking yourself, “How hungry am I right now?” before you even start preparing a snack or sit down for a meal. You might be very hungry, a little hungry, or not hungry at all. You can try using a scale from 1 to 10, where 1 means starving and 10 means uncomfortably full, to help you get more familiar with your hunger cues. This takes practice, but with time you can get better at noticing your hunger and satisfaction levels sooner. Waiting to eat until you’re ravenous (at a level 1 or 2) makes you vulnerable to rushing through a meal, missing out on savoring it, and overeating. Aim to eat when you’re around a 3 or 4 — hungry but not starving.
2) Pause Before You Eat
Before taking your first bite, take a deep breath. Start with getting comfortable in your body, then straightening your spine. Use your diaphragm and inhale through your nose. Then, slowly exhale out through your mouth. Now, take time to look at your food. Notice the colors, smells, and textures. This small pause helps your brain catch up with your body so you can eat with awareness instead of rushing. Now you’re ready to savor your food.
3) Eat Without Distractions
Take a moment to think about the best meal you’ve ever had. Consider closing your eyes if it helps. Consider: where were you? What did the food look like? Smell like? Taste like? Were you alone, or with other people? Chances are, you were probably eating without distractions (such as watching a movie or TV show). Your phone was probably put away. Removing distractions from our eating environment can help us slow down to enjoy our food more. Furthermore, when we’re distracted, we don’t notice how much we eat or how our body feels. If you’re alone, try focusing just on your food. If you’re eating with others, try also listening and engaging with the people around you.
4) Try Sitting Down
While this tip might seem obvious, it can really make a difference. Taking time to sit down at a table (ideally a table other than your desk) can help you to slowdown and focus on enjoying the experience of eating. If you’re at a social event where there aren’t a chair and table to sit down to eat, try finding a place where you can eat. Now, let yourself take ten to twenty minutes to focus on eating, rather than mindlessly grazing.
5) Plate your food
In a busy world, it’s incredibly easy to grab a handful of nuts from a bowl or sit down with a bag of chips to watch videos. However, eating directly out of a cereal box or bag of pretzels can prevent us from making more conscious food choices. Try making a point of putting your food on a plate or in a bowl. Not only can this make your food look more appealing and lead to a more satisfying eating experience, but also might help you notice when you are satisfied and prevent overeating.
Extra tip: if you’re at a party where bowls or plates aren’t readily available, try finding a napkin, and creating a makeshift bowl/plate to help you eat more mindfully.
6) Take Breaks During Meals
If you’re already cutting your food and putting another bite on your fork before you’ve finished chewing the food in your mouth, you probably don’t have enough time to notice how the food tastes, or if you’re satisfied or still hungry for another bite. Try putting your utensils down in between bites. You can also try pausing for a moment about halfway through your meal or snack. Ask yourself, “Does this food still taste good? Am I still hungry? How does my body feel?” If you’re already satisfied, you might choose to stop eating. If not, keep eating mindfully until you are satisfied.
7) Let Go of Any Judgment or Labels
A key component of mindfulness is nonjudgemental noticing. This aspect is crucial for eating as well. We live in a culture that often labels foods as “good” or “bad.” However, telling yourself that some foods are “bad” can make you want them even more. And, telling yourself that some foods are “good” or what you “should” eat might make eating them seem less desirable and feel more like a chore. Food can be a source of fuel (for your body and brain) and enjoyment. You can have dessert and still take care of your body. We believe all foods can fit into a healthy lifestyle.
8) Notice Your Emotions
Social events, whether during the holidays or throughout the year, can bring up lots of feelings — happiness, stress, or even sadness. Sometimes we eat to comfort ourselves, rather than satisfy physical hunger. If you notice this, pause and ask, “What do I really need right now?” Maybe it’s a walk, a hug, or a moment to rest. If you overeat or have more dessert than you planned, don’t beat yourself up. Chances are that one meal won’t “ruin” your health. Be gentle with yourself. Notice how you feel and learn from the experience for next time.
If you notice a pattern of emotions leading to eating when you’re not physically hungry, it might be helpful to meet with a therapist who specializes in eating issues, such as emotional eating. A trained therapist can guide you in learning from these experiences and building skills to better cope with emotions and honor your body.
9) Remember the Reason for the Occasion
Eating mindfully isn’t just about food — it’s about connection. If you’re eating with other people, focus on the people around you. Talk, laugh, and share stories. If you’re gathering for a holiday, consider the reason for the festivity. For example, if you’re celebrating a loved one’s birthday, consider sharing what they mean to you. When you make the meal about relationships instead of just eating, you naturally slow down and enjoy it more.
10) Practice Gratitude
Take a moment to feel thankful for your food — for the people who made it, the hands that grew it. If you’re dining alone, take time to slow down and appreciate the current moment. If you’re dining with others, take time to appreciate the time you get to spend with loved ones. As a bonus, gratitude might help you feel more content.
Mindful Eating: Bringing It All Together
Mindful eating isn’t about strict rules or giving up your favorite foods. It’s about nonjudgmentally paying attention — to your body, your feelings, and your surroundings. When you do, you’ll find that you enjoy your food more and feel better afterward.
For More Guidance on Mindful Eating
If you’re struggling to apply the mindful eating tips in this blog post or want one-on-one guidance that is tailored specifically to you and your situation, check out our page on common eating issues and how cognitive behavioral therapy with a psychologist who specializes in eating issues in Southlake, Texas might help you.
