The Power of Mindful Eating: Slow Down, Taste MOre

When it comes to food choices, most emphasis is placed on what’s consumed -- ensuring proper amounts of fruits, vegetables, and proteins. But there are benefits to focusing on how food is consumed. Are you taking time to enjoy the foods in front of you or are you rushing through a meal in order to move on to the next part of your day? 

Mindful eating allows us to savor meals by focusing on the task at hand – eating. When eating mindfully, we remain present in the moment and enjoy the experience. Think about enjoying some of your favorite foods on Thanksgiving Day or the first sip of coffee in the morning. Closing your eyes as the taste makes its way from your mouth through the rest of your body. There’s a sense of satisfaction that brings a smile to your face and warmth to your soul. The same feeling can be found in every meal in which we partake. By minimizing distractions while eating, our attention is drawn to how food is prepared, its texture, and how meals make us feel.

Breakfast chilaquiles enjoyed during the 2024 Movement & Wellness Retreat (El Cuyo, Mexico)

Benefits of Mindful Eating

-Improves digestion: eat slower and pay attention to taste, texture, and flavor

-Increased self-awareness: recognize emotions while eating (hunger vs stress)

-Improves body image: reduction in overeating and increased desire for nutrient dense foods leading to healthier eating habits

How to Eat Mindfully:

-Minimize distractions: put down phone, eat away from desk, avoid watching TV

-Eat slowly and enjoy the flavor by chewing food thoroughly

-Pay attention to when you are hungry and when you are full

-Practice gratitude for the food in front of you and how it’s prepared

-Be patient with the process

It is important to note the difference between mindful eating and healthy eating. Healthy eating pertains more to rules that may be associated with food choices or following a particular diet. The aim may be to lower the risk of disease or experience weight loss. Mindful eating is less about what’s being eaten and more about how it is consumed. It brings about the self-awareness found in activities like yoga, walking, breathing exercises, and meditation.

The next time you sit down to eat, try to enjoy the meal mindfully. Slow down, savor the flavor, and notice how the meal makes you feel.