March is Nutrition Month in Canada, an opportunity to learn more about our food options and how they power us through the day. By taking an extra moment and engaging in mindful eating, there are numerous health benefits to be gained throughout all stages of life.
When we think about nutrition, we usually focus on what we eat and drink, but did you know that how you eat is also vital for your overall wellbeing? Canada’s Food Guide has a section dedicated to eating habits, with the header “Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat.”
One way to develop better eating habits is through mindful eating, which challenges us to consider how we prepare and eat our food. Mindfulness invites us to focus on the present, experiencing all that the moment offers, and accepting our thoughts and feelings without evaluating or judging them. Mindful eating applies the same ideas to planning, preparing, and consuming food: focusing on the sights, smells, sounds, and tastes without judging ourselves for what or why we’re eating.
Mindful eating also has its benefits: research has shown that it can reduce binge eating, emotional eating, and “external eating” (prompted by external cues such as the presence of food). In essence, this habit helps cultivate a healthier and more functional relationship with food.
Here are our top tips for mindful eating to help you feel more connected to what you’re putting on your plate:
Think About Why You’re Snacking
Snacking between meals isn’t positive or negative: what matters is the reason for the snacking. Try asking yourself these questions:
- Am I physically hungry? What are the signals I’m getting from my body that it needs more fuel (i.e., growling stomach, low energy)?
- Am I eating because I’m stressed, upset, or bored? What things can I do other than eating to help me feel better?
- Am I using food for comfort? If so, what is the source of the discomfort, and are there more productive ways to deal with it?
We’re not always aware of why we do things, especially if the behaviours are automatic, so figuring out what’s driving your snacking behaviour will take some insight. Be honest with yourself but be patient as well.
Plan Your Food Environment
Healthy eating is much easier when you have the proper foods on hand. Before you head to the grocery store, think about what you’re most likely to grab if you’re in the middle of a workday or headed out to run errands. Clear the unhealthy snack options out of your cupboards before you go shopping so you can fill the space with your healthier purchases.
While shopping, be mindful of the look and feel of the available fruits and vegetables. Their colours and fresh scents will immerse you in the moment and inspire you to put these healthy items in your cart. Add some low-sugar, high protein items that will keep you feeling full, such as nuts, seeds, and low-fat cheeses, and you’re all set. Once at home, stock your fridge and pantry with grab-and-go snacks like cut-up carrots and cucumbers or small containers of pre-portioned cheese and nuts. The handier it is to reach for these options, the more likely you will eat them when you’re craving a snack.
Create a Space for Mindful Eating
Mindfulness directs your attention to what you’re experiencing now, and mindful eating is no different. Set up a distraction-free environment where you can focus on your food, the process of eating, and the presence of the people you’re eating with. Here are some specific things you can do to create a mindful eating experience at home:
- Eat at the table with the people you share your space with. Clear any clutter from the table to minimize distractions. Turn off the television and put away your electronic devices. Devote mealtimes to enjoying each other and the food.
- Put reasonable portions on your plate and check in on your hunger level before you have a second helping. Do you need more food, or will another few bites make you uncomfortably full?
- Eat slowly. It takes time for your body to signal that you’ve had enough to eat; taking your time helps you tune into these sensations.
- Use all your senses as you eat. Reflect on what the food looks like and smells like and how it feels on your tongue. Eat slowly to maximize the benefits of this way of eating. If you have trouble getting used to this, try the “raisin exercise” developed by John Kabat-Zinn, one of the founders of the modern mindfulness movement.
Lead by Example
The space and time you make for mindful eating include the people you live with. By showing them how mindfully eat, you build a stronger bond with them, and you help them build a healthier relationship with their bodies and the food itself.
For children, mindful eating has different benefits at different stages of development, so it’s never too early or too late to start. Try these ideas with them to encourage mindful habits:
- Ask them to describe their food. What do they see, smell, taste, and hear?
- Have them put their knife and fork down between bites to encourage slower eating. Make this into a game to get them involved.
- Grow your food. If space is limited, try growing herbs in a windowsill pot. This helps young minds be more mindful of where food comes from, making the food itself more enjoyable.
- Involve the whole family in meal planning.
- When your child asks for a snack, ask them if they’re hungry or if they have another reason for wanting to eat. Use the opportunity to talk to them about their feelings and collaborate on finding ways to satisfy their needs.
Outside the home, you can still benefit from mindful eating with others: try starting a supper club with friends, inviting a neighbour to come to a local farmers market with you, or having regular sit-down lunches at work with your coworkers.
Mindful eating has benefits for health and more: wisely choosing your food can help alleviate depression and anxiety, reduce stress, improve heart health, and support you as you age. Start small with a few changes to experience the benefits. Before you know it, mindful eating will become a habit, and you won’t look at food the same way again.
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