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In a fast-paced world where very few people can give time to their eating style and routine, it is extremely tough for many people to eat gracefully by taking a little extra time. Everybody just eats fast and goes straight to their jobs nowadays. So, is it wrong and why mindful eating1 is necessary for people? However, sometimes, when there is an urgency for some task, it becomes important to handle or finish your task first and food can be eaten later.
However, mindful eating is not about having meals randomly; it depends on your eating attitude and the proper time. Eating food is an essential part of our daily routine; mindful eating enhances our mood and how we eat. In short, mindful eating is about the attention and intention you must give your food. So, how can you be a mindful eater? To become a mindful eater, there are several tips that you can follow, which are listed below.
1. Concentrate on Your Food
Chaotic and busy lifestyles mean quick eating. But, when you start concentrating on what you are eating and realize that you are eating, it’s time to slow yourself down to embrace the joy of eating food and see – how you’re hectics of life will go far away from your mind for a while.
2. Eat With All Your Senses
Eating is not simply a mouth’s task, but mindful eating is done by engaging all of your senses. And if you’ve ever met a chef, then you must have known that eating is done firstly with your eyes, then nose, and at last from your mouth. Whatever you see can reflect on your eyes positively or negatively, so observing the appearance of the food is the first stage of mindful eating. The next thing is to smell it and allow your mind to get indulged in the food mentally. Finally, eating delicious food activates your taste buds and improves your mood instantly.
3. Start Slow Eating
Slow eating2 is the way to embrace mindful eating. Eating each bite slowly will help you give yourself time to observe the taste of your food and it’s good for your health too as all the nutrients get absorbed in the blood more adequately when the food is chewed properly.
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4. Enjoy Small Bites
Savoring small bites helps you chew the food suitably and it’s a more appropriate way of eating than having bigger and quickly-chewed bites.
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5. Stop Skipping Meals
Meals are important for the body and play a crucial role in boosting your mood. It’s an extremely bad choice to skip your meals and skipping meals3 regularly can lead to both health and mood swing issues.
6. Cook the Food You Love
Light snacks or heavy meals both are appropriate to eat according to your likes and mood. Cooking and eating the food you love tend to make you happier as it satisfies your tastebuds and also nourishes your body.
7. Make an Eating Schedule Depending on Your Body’s Requirement
Everyone’s body is different and so does it respond differently to eating habits and schedules. You must know your body and eat what suits you well at the proper time as nobody else can know better than you, what your body demands at what time.
- Monroe, Jessica T. “Mindful eating: principles and practice.” American Journal of Lifestyle Medicine 9.3 (2015): 217-220. ↩︎
- Andrade, Ana M., Geoffrey W. Greene, and Kathleen J. Melanson. “Eating slowly led to decreases in energy intake within meals in healthy women.” Journal of the American Dietetic Association 108.7 (2008): 1186-1191. ↩︎
- Savige, Gayle, et al. “Snacking behaviours of adolescents and their association with skipping meals.” International Journal of Behavioral Nutrition and Physical Activity 4 (2007): 1-9. ↩︎
Last Updated on by Sathi