Food and mood: 7 ways to start mindful eating

Have you ever eaten an entire bag of chips without realizing it until you’re at the bottom of the bag searching for crumbs? You’re not alone. Eating has become a mindless activity — something we rush through — often in front of a computer or television screen — without thinking about it.  We eat whether we’re hungry or not. Sometimes we eat to satisfy feelings of anxiety, stress, and depression. With the Covid-19 pandemic, this is truer now more than ever. While doctors anecdotally speak of the “quarantine 15” weight gain in patients, Nutritsystem, the weight-loss product service provider, released a study that found 76% of Americans have gained up to 16 pounds during quarantine since mid-March. 

Whether you need to lose weight or gain weight, mindful eating could help you establish a healthier connection with food. The practice involves being deeply aware of your senses and physical cues as you eat. Here are 7 beginner tips:

1. Eat to satisfy hunger 

• Listen for your body’s cues to tell you when you’re hungry and when you’re full. Before you go to the fridge searching for food, ask yourself if you’re actually hungry or if you’re eating because you’re bored. What does your body really want? Take 10 slow, deep breaths before you start eating to tune into your body’s needs. For additional breathing tips click here. 

2. Eat with intention

• Instead of going for that bag of potato chips or whatever other convenient food, plan your meals and snacks in advance. Choose healthy options that fill you up.

3. Appreciate your food

• Notice the look, smell, and texture of the food in front of you before you start eating. Take a few moments to think about where your food came from, how it was made, and how it arrived to you.

4. Eat slowly

• Studies show it takes up to 20 minutes for your brain to realize you’re full, so slow down the pace when you eat.  Slower eaters tend to eat less. Take smaller bites and chew your food more.  Put down your utensils between bites and notice how the food feels in your body before picking up your forks and spoons again. You can also drink water between bites.  

5. Use your senses

• As you take a bite of food, take a moment to notice how it feels in your mouth. Truly taste the flavors and try to identify as many as you can. Ask yourself what it feels like to chew the food.  What is the texture like?

6. Turn off electronics

• Notice your surroundings as you eat and minimize distractions as much as possible so you can focus on your meal. 

7. Notice how food makes you feel

• After you finish a meal, notice how it makes you feel five minutes after you’re done. Take note of the feeling again an hour later. Notice if there’s any shift. 

Like other practices, mindful eating gets easier over time. Incorporating it into your lifestyle can make eating more enjoyable and have a positive impact on your long term health.

Written by Katy Savage