What is mindful eating?
There are a lot of different ways to define healthy eating. However, more often than not people tend to define healthy eating with rules and specific dieting guidelines. Although here at Nutrition 502 we do encourage some people to use helpful tools like trackers, carb counting, and meal planning, mindful eating is a helpful tool that underlies all healthy eating and is the key to finding freedom with food. However, mindful eating can feel like a vague definition, so we wanted to take a few moments to define what mindful eating IS and IS NOT.
What Mindful Eating is Not Dieting
Mindful eating is not following dieting rules or labeling foods as solely “good” or “bad.” Labeling foods at food as either "good" or "bad" is unhelpful, & can often create an unhealthy relationship with food. When we get so focused on what is “allowed” to or what you “should” eat it often causes us to spend more time criticizing ourselves mentally than actually enjoying nourishing our body.
When people get so focused on calories or diet labels, it causes them to disregard internal cues from their appetite regulatory system. Our digestive system relies on hunger hormones that are released in response to hunger & the ingestion of food. But when we constantly ignore these cues, it causes our hormones like ghrelin (the hunger hormone) to rise because our energy (calorie) needs are not being met. This leads to even greater hunger, which then leads to overeating later on.
What Mindful Eating Is Not Disregarding Healthy Guidelines
Mindful eating doesn't mean you throw all healthy eating guidelines out the window. Mindful eating allows you to follow healthy principles when picking what to eat, but also reminds you to listen to your body and allow yourself to enjoy ALL foods- no matter what dieting rules might tell you. Our bodies work the best when we honor them with nutrient dense foods that meet our protein, energy, vitamin, and mineral needs. If we are consistently eating a variety of whole grains, healthy fats, lean protein, and colorful fruits and vegetables then our bodies will be better equipped to regulate our hunger levels. As a result of eating with healthy principles in mind, we will experience fewer sugar cravings and be better able to enjoy all foods in moderation.
What Mindful Eating Is
Mindfulness means paying attention in a particular way; on PURPOSE, in the present moment, & non-judgmentally. Mindful eating is about awareness of internal and external cues that trigger eating, then choosing what to eat accordingly. It requires us to slow down and check in with our bodies so we can make informed decisions about what we are taking into our bodies.
Core principles of mindful eating include:
Reduce eating rate: Slow down while eating, chew well before swallowing, pause between bites.This allows your brain time to check in with your “hunger hormones” and let you know when you are full and done eating.
Assess hunger & satiety (fullness) cues: What's your reason for eating at that moment? Is it because you are genuinely hungry, or out of habit or boredom? Take time to think about whether or not what you are about to eat will really satisfy your hunger level at that moment.
Reduce Portion Sizes: Use smaller dishes and portion out your food prior to sitting down at the dinner table (leave the food on the stove). This can help you accurately assess how much food you want for that meal or snack.
Reduce Distractions While Eating: Focus on the food you're eating & turn off the TV, sit at a table so you can truly taste and enjoy the food you are eating.
Savor Food: Use all of your senses to help you enjoy your food. Food is meant to be enjoyed!
Although this may not come naturally at first, taking time to slow down and practice these principles is the key to gaining freedom from dieting rules and taking control of your own diet. Eating healthily and honoring our bodies takes intentionality. What matters is that we realize we deserve to enjoy all foods in a balanced way. So take today to practice being mindful about what you are eating and intentional with the environment you are eating it in. You are sure to find that after a little while, mindful eating is so much more freeing and sustainable than any diet could ever be.
For more help creating a healthy relationship with food in the new year, email Natalie@Nutrition502.com or go to Nutrition502.com to schedule a FREE discovery call today!