Mindful Eating

By Sandra Farrell (MPHN, BA)

Have you encountered this before?

You’re sitting at your computer desk staring at a number of emails. After sending a reply, you reach for a sandwich on your desk. You hurriedly take a few bites and grab a drink while looking at the screen and opening the next email. Before you realise it, lunch is over.

A growing body of research suggests that eating more slowly and mindfully may support weight management and help reduce reliance on processed and less nutritious foods.

What is mindful eating?

The American Diabetes Association suggests that mindful eating involves paying attention to our food, on purpose, moment by moment without judgement.

Why be more mindful when eating?

The British Dietetic Association (BDA) advises that mindful eating creates opportunities to appreciate food more and make a better connection with it. Importantly, mindfulness helps in recognising the difference between physical and emotional hunger. It involves asking yourself this question: Am I truly hungry or do I crave comfort foods to ease my stress?

The practice of mindful eating

Dr Lilian Cheung, Lecturer and Director of Mindfulness Research and Practice at the Harvard T.H. Chan School of Public Health’s Department of Nutrition, devised seven practices for mindful eating in her co-authored book, Savor: Mindful Eating, Mindful Life.

The seven practices of a mindful eater

• Honour the food: Appreciate where food comes from including the people, culture and natural resources involved in bringing it to the plate.

• Engage all senses of sight, touch, hear, smell, taste and intuition: Eat with awareness of taste, smell, texture, colour, sound and intuition.

• Serve modest portions: Choose portion sizes that meet rather than exceed physical needs.

• Savour small bites and chew thoroughly: Slow down to support digestion.

• Eat slowly to avoid overeating: Put your fork down between bites and chew slowly. Avoid distractions and sit to eat.

• Don’t skip meals: Plan regular meals and healthy snacks in between.

• Eat a plant based diet, for your health and for the planet.

Mindful eating while dining out

• Read the menu and choose dishes to support your health goals.

• Ask questions about cooking methods: foods that have been poached, broiled, baked or grilled are more health conscious options than fried food.

• Be aware of portion sizes and choose meals with smaller portions. Consider sharing dishes.

• Eat slowly and savour flavours. Pay attention to taste, texture and aromas to increase satisfaction.

• Stop eating when comfortably full, not overly full.

• Notice fullness and take left over foods home. It reduces waste and supports next day meal.

• Stay hydrated and drink water. Be aware of sugary or alcoholic drinks.

• Savour the social experience by engaging in conversation rather than rushing the meal.

Mindful eating to prevent food waste

• Plan your meals with intention to avoid over buying.

• Save time and money by shopping mindfully. Check cupboards first, make a list and buy only what you realistically need.

• Be creative with leftovers to avoid waste.

• Organise your fridge to prioritise items that need to be used first.

• Consider freezing left over foods with shorter shelf life.

• Store food properly as it helps to reduce spoilage.

• Donate leftover food to local charities, food banks, share with relatives, and friends.

Summary

Mindful eating is a way to enjoy what you are eating whilst being in tune with your body and acknowledging your thoughts and feelings. It encourages us to gain awareness of our eating experiences and can help to encourage healthy eating choices and positive eating behaviours. In relation to Nutrition and a mindful approach, the aim is to eat, small, regular nutritionally packed meals.

Columnist

Sandra Farrell is a UK based Registered Nutritionist and member of Plant Based Health Professionals (UK). She has a MSc in Global Public Health Nutrition, BA (Hons) in Food, Nutrition and Professional Cookery and additional qualifications in Health Coaching, Health Behaviour Change, Health Improvement, Plant Based Nutrition, Education and Training, Setting up Healthy Eating Cookery Clubs, Horticulture and Garden Designs. She is currently setting up a cookery school for a health and wellbeing organisation that will deliver a range of evidence based nutrition, cookery and horticulture classes and workshops.

Sandra is a mentor on Trailblaze St Kitts and Nevis, a mentorship initiative empowering youths in St Kitts and Nevis by connecting with professionals for guidance, skill development and career preparation with an aim to cultivate future leaders within the nation and wider Caribbean.

Sandra is nurturing a life-long love of horticulture and volunteers with a Community Apothecary in their herbal medicine garden and apothecary, planting and harvesting a variety of herbs and making seasonal herbal products. She champions Therapeutic Horticulture and supports Mind Food, an organisation that uses plants and gardening activities to improve people’s physical, mental, emotional and social wellbeing.