Derived from the Buddhist teachings of mindfulness and meditation, mindful eating is the art of what we eat, how much we eat, the way we eat and the reason why we eat certain foods. It represents our own level of awareness of how the food we choose to eat affects our body and our mind, as well as our surroundings. In order to become a mindful eater, you’ll need to learn how to engage all your senses and truly appreciate what’s on the plate in front of you. Here is a guide to achieving mindful eating:
Plan your meals ahead
Mindful eating starts well before you take your first bite—it begins when you’re shopping for ingredients, prepping the food, or designing your weekly menu. Set aside time each week to enjoy a meal prepared with genuine care, whether it’s with family or as a moment of self-care. Instead of relying on rushed takeout, plan a balanced menu using fresh, natural ingredients whenever possible. For busy days, don’t be afraid to incorporate convenient yet wholesome options like frozen pasta, which can be paired with fresh vegetables or lean proteins for a quick but mindful meal. And if life feels too hectic to cook regularly, consider getting fitness meals delivered that are nutritionally balanced and portion-controlled to help you stay on track.
Be grateful for what you have
When you place your meal on the table, don’t just dive in straight away – take a moment to contemplate what’s in front of you. Before you start eating, remember to give thanks to the many who have contributed to the meal. From those who produce and transport the food to those working in the grocery store, there are many people who made your meal possible. But apart from humans, many plants and animals were involved in that process, as well. All of these components have contributed to that one single, simple meal, which is why you should always be grateful for what’s in front of you.
Open your senses and savor every bite
After you have expressed your gratitude, take a moment to open all of your senses, in order to be able to fully appreciate your meal. Start with your eyes and pay attention to the variations of the color and the shape of your food. Then, use your nose and slowly take in all of the wonderful smells. When you finally begin to eat, notice the full complexity and the texture of your food, as well as the sounds it makes, from the crispy crunch to the luscious soft textures. If you make this a habit, you will come to truly appreciate the gift and wonder of your food, rather than simply treating it as a mundane routine.
Keep your distractions at bay
In order to truly achieve mindful eating, you’ll need to avoid any possible distractions. Instead of watching TV or scrolling through social media, turn of all your gadgets and eat your meal in peaceful silence. When you eat without any distractions, you are fully present in the moment and you can truly focus on the feel and texture of your food, as well as the way your body responds to it. Rather than mindlessly devouring your meal while watching your favorite TV show, when you eliminate distractions, you will be able to enjoy your meal thoroughly and you’ll always know when your body’s had enough.
Mindful eating takes time and practice to achieve. If you remember to eat for your health, savor and enjoy your food, over time, instead of a simple dietary change, mindful eating will become a way of life.
