In a world of constant rush and distractions, we often forget to pay attention to what and how we eat. Mindful eating emerges as a revolutionary approach that invites a more attentive and present meal. Discover in this article how this practice can improve your health and increase your satisfaction with food.

Let's start with mindfulness

Mindfulness is the human's innate ability to be fully present, aware of where we are and what we're doing, without being overly reactive or dominated by what's happening around us. Since we all possess this ability, it's just a matter of learning how to access it.

There are types of mindfulness practice. Here are some:

• Sitting, walking, standing, and moving meditation (lying down is also an option, but it often leads to sleep);

• Small pauses we insert into our daily lives;

• Incorporating meditation into other activities, such as yoga or sports.

And when you practice mindfulness, you:

• Minimize stress;

• Improve performance;

• Gain understanding and awareness by observing your own mind;

• Pay more attention to others' well-being.

Mindfulness is not just a technique; it's a way of life. It instills awareness and compassion in everything we do, reducing unnecessary stress. Even a small amount makes a difference in our lives.

So, what is mindful eating?

Mindful eating (i.e., consciously and non-judgmentally paying attention to our eating) is an approach that focuses on the individual's awareness of food and their experience while eating. It's about intentionally and non-judgmentally paying attention to our food.

The idea is to encourage the person's full presence at the mealtime, fully savoring the moment and the meal.

Mindfulness focuses on the process, not the end. The person eating is more concerned with tasting the food than limiting intake, deciding what and how much to eat. It's no surprise that with a conscious approach, choices often involve eating less, enjoying the act of eating more, and selecting foods that provide the desired health benefits.

Let's look at some attitudes that reflect mindful eating:

• Non-judgment: One of the most fundamental aspects of mindfulness is awareness of our judgments. Therefore, the first challenge for eating mindfully is to set aside your past experience with food.

• Patience: Mindful eating requires patience and time to be fully present in the moment. After all, you are significantly slowing down your process for the entire experience, rather than just mechanically going through it.

• Beginner's mind: Approaching your experiences the same way a baby does allows you to relive them and be open to whatever meaning they may have in the present moment. Taste once, look once, feel, smell, and listen.

• Acceptance: The willingness to notice and accept what happens is at the heart of the mindfulness process. It means recognizing pleasant experiences, like the amazing taste of that dish you love, or more difficult ones, like your judgments about not liking another food when you try it. It's the distinction between presence and distraction: acceptance of whatever happens in the moment.

• Trust: We gain more self-confidence when we are fully aware of our own experience and embrace it as real for us. By recognizing and appreciating how we feel and our reactions to different foods, we become more tolerant of ourselves and, consequently, more confident.

• No effort: This contrasts directly with the "dieting mentality" that drives people to strive to lose weight. Since there are no actual results being monitored, you are free to be present and fully appreciate the experience. There's no need to make any effort for something to happen, as no specific outcome is expected (such as losing weight, for example).

• Letting go: Mindful eating involves letting go of old expectations, such as the frustration of being forced to eat raisins as a child when all we wanted was a piece of chocolate. Allowing ourselves to let go of anything we're attached to allows us to have new experiences in the present moment without judging our past experiences.

These attitudes are intertwined and are crucial in the practice of mindfulness, serving as a foundation for mindful eating.

Finally, when you think about eating something, take the time to examine how you are feeling and what the intention behind it is. Ask yourself these questions:

• “Am I stressed, bored, annoyed, or sad? Am I alone? Or am I actually physically hungry?”

Be aware of your reaction and then make a choice.

Additionally:

• If your desire is not hunger, do something else that aligns more with that desire.

• Only eat when you are hungry. Set aside all other distractions and focus on your food.

• Think about what it took for this meal to reach you. Who was involved in the cultivation and production process? How much light and soil were needed to cultivate the ingredients, and where did they come from? Appreciate everything that contributed to the food reaching your plate.

And why is it worth trying?

Distractions have shifted the focus of the eating process to computers, smartphones, and televisions. Eating has become a reflexive, often hurried activity. And that can be a problem, considering it takes about 20 minutes for your brain to realize you're full.

If you eat too fast, the feeling of fullness may not arrive until you have overeaten. This is a common occurrence in binge eating.

Mindful eating allows you to redirect your attention and slow down, making eating a deliberate act rather than a reflex.

Furthermore, by better identifying the physical signs of hunger and satiety, you will be able to differentiate emotional hunger from physical hunger. You will also become more aware of the triggers that make you want to eat even when you're not hungry.

Knowing your triggers helps create a distance between them and your reaction, providing time and freedom to decide how to respond.

But it's good to know that:

• Mindful eating should not replace standard therapies for serious medical problems, such as eating disorders. Neurochemical imbalances are a risk factor for eating disorders, such as bulimia and anorexia nervosa. And, while mindfulness can be helpful in a treatment plan, it should not be adopted as a standalone treatment.

• Mindful eating is not a weight loss technique in itself, but rather a complement to a weight loss program. It involves making food choices that are beneficial for health and increasing the pleasure of eating. On the other hand, conventional weight loss programs emphasize adhering to a diet plan, which may or may not be rewarding or enjoyable. Combining mindfulness with a meal plan under the supervision of a certified nutritionist can reduce the risk of emotional or compulsive eating.

**[If you're interested, here are some steps to get started](https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating#:~:text=In essence%2C mindful eating means,you approach meals and snacks.)**

• Start with your shopping list. Consider the health benefits of each item you put on your list and stick to it to avoid impulse purchases.

• Do not skip meals. When you skip meals, you are more likely to feel intense hunger. This can lead you to reach for the quickest and easiest food option, making your priority to fill the void rather than appreciate your food.

• Reduce portion size. This can help you avoid overeating and wasting food. Use a dinner plate with a maximum diameter of 9 inches and only fill it once.

• Appreciate your food. Before you eat, take a moment to reflect on the process that brought this food to your table. Be thankful for the meal and, if accompanied, for the company with whom you share it.

• Engage all your senses. Notice the aromas, flavors, sounds, colors, and textures of the food, as well as how you feel while eating. Every now and then, take a moment to engage these senses.

• Take small bites and chew well. When your mouth isn’t full, it's easier to taste all the elements of the food. Chew until you can detect its essence (you may need to chew each bite 20 to 40 times). Between bites, put your utensil down.

• Eat slowly. By eating slowly, you will be able to tell when you're satisfied.

These steps can help you integrate mindfulness into your eating routine, providing a richer and more conscious experience that benefits both your physical and mental health.