Make the Time for Mealtime—Understanding the Benefits of Mindful Eating

“When walking, WALK. When eating, EAT.” – Zen Proverb

Today’s fast-paced, high-tech society can turn eating into a mindless act that takes place very quickly. Instead of taking a moment to pause and enjoy a well-chosen meal, all too often we eat while driving, working, watching television shows or films, or even while scrolling through social media content on our phones or tablets. 

Eating while distracted can lead to the development of unhealthy eating habits. Mindless or distracted eating can be associated with negative emotions, overeating, weight gain and digestion issues. Some studies have shown that we consume about 25 percent more calories when we eat with distractions present compared to when we give eating our full attention. 

Not having enough time to consume a proper meal can be just as problematic. The human brain takes approximately 20 minutes to register that you are full. If you eat too quickly, you may eat too much before the fullness signal arrives. Just as driving distracted can make you miss your exit, eating while distracted can easily make you miss when to stop. Being too full does more than cause feelings of tiredness, sluggishness or drowsiness—it expands the stomach beyond its normal size, putting pressure on other nearby organs and causes discomfort.

What is mindful eating?

Mindful eating is the practice of focusing your attention and awareness on your physical hunger, eating experience and body’s response to food. It is an observational and nonjudgemental approach to eating that can also help us distinguish between emotional and physical hunger cues. Taking a more mindful approach to eating purposely slows down the process allowing you to become more aware of fullness cues. Some have found this process to be an extremely empowering approach that can allow us to regain control over our food choices, portions and eating patterns. 

Benefits of mindful eating:

• Supports healthier eating. 
• Promotes weight loss and improved weight management.
• Reduces overeating and other disordered eating patterns.
• Reduces emotional eating and cravings.
• Improves digestion of food and reduces digestive issues.
• Improves how we feel about our eating.
• Increases our enjoyment of food.

How to practice mindful eating:

• Sit Down. Have a seat at a table designed for eating. Take time to make sure it is a clear space with minimal clutter. 
• Turn It Off. While it may be tempting, eliminate distractions while you eat (TV, working, driving, video games, reading or phone scrolling). If you feel it is too quiet, put on some background music.  
• Focus on Your Meal. Be sure to give eating your full attention — ENJOY! Appreciate the appearance, aromas and flavors of the food. 
• Retrain Your Intake. Remember, it’s not a race — take small bites, chewing each bite thoroughly. Be aware of fullness cues. 
• Reclaim Mealtimes. Make the time for mealtime—each meal should take between 20–30 minutes to complete. After eating, take notice of how you feel physically and emotionally. 

As with any new skill, mindful eating takes practice! To start, pick one meal per day to focus on practicing mindful eating. Once you experience success, you can expand your practice to additional meals and/or snacks. 

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