Mindful Eating: Tips for Intentional Eating

In today’s busy world, we often find ourselves rushing through meals, grabbing whatever’s convenient, and eating on the go. In this article I’m talking about mindful eating and how intentional eating is better for our health and well-being.

WHAT IS MINDFUL AND INTENTIONAL EATING?

Mindful eating is about being fully present during your meals. It involves paying attention to the colours, smells, textures, and tastes of your food, savouring each bite, and recognising when your body feels full and no longer hungry.

Intentional eating goes a step further by making conscious choices about what, when, and how much you eat. Together, these practices can lead to better digestion, a healthier weight, and a more positive relationship with food.

MY RELATIONSHIP WITH FOOD

Over the years I’ve had a challenging relationship with food. As a teenager I struggled with eating too little and then eating too much. The binge cycles that I suffered from for many years were really more of a control issue and once I learnt to let go of perfection and the need for control and become happier and more confident in myself, my relationship with food became much easier.

Nowadays, if I’m stressed and tired, I may eat a few too many biscuits, rely on a chocolate bar for a quick sugar fix or, conversely, I’m easily put off food and will skip a meal if I feel anxious, but I know my triggers and how to deal with them.

Perhaps you’ve experienced a troublesome relationship with food, or struggle with your weight, energy levels and general health and well-being. Maybe it’s that you’re super busy and struggle to create a nutritious balanced diet when everything else in your life is pulling you this way and that and feels totally unbalanced.

Whatever your relationship with food, I hope this article helps you take a different and more intentional perspective about the precious fuel that keeps your body alive.

BENEFITS OF EATING MINDFULLY AND INTENTIONALLY

Firstly, let’s look at some of the benefits of being more mindful and intentional about our eating habits.

1. Better Digestion: When you eat slowly and chew thoroughly, your digestive system can work more efficiently. This can reduce problems like bloating, indigestion, and heartburn.

2. Improved Nutrient Absorption: Eating mindfully helps your body absorb nutrients more effectively because digestion starts in the mouth, and chewing properly breaks down food more completely. I’ve noticed when I’m rushed that I often don’t chew each mouthful enough. I know when I’m doing this because I tend to finish my plate of food way before the rest of my family!

3. Healthy Weight Management: By paying attention to hunger and fullness cues, you’re less likely to overeat. This can help you maintain a healthy weight without the need for restrictive diets. I don’t know about you, but when I’m told I can’t have something then I tend to want it even more!

4. Enhanced Enjoyment of Food: When you take the time to savour your meals, you can often get more pleasure from what you’re eating, making meals more satisfying and reducing the desire for unhealthy snacks.

5. Reduced Stress: Mindful eating encourages a calm and relaxed eating environment, which can lower stress levels and benefit your overall health. Instead of rushing a mouthful and forcing it down as quickly as possible, you take your time and go slower.

9 TIPS FOR EATING MINDFULLY AND INTENTIONALLY

So, how do you go about practicing mindful and intentional eating? Here are some tips that you might like to try!

1. Eat Without Distractions

Turn off the TV, put away your phone, and focus on your meal. Eating without distractions allows you to fully experience your food and recognise when you’re satisfied.

2. Chew Thoroughly

Aim to chew each bite about 20-30 times. This might sound like a lot, but it helps break down food for better digestion and gives your brain time to register that you’re eating.

3. Listen to Your Body

Pay attention to how hungry or full you feel. Eat when you’re genuinely hungry and stop when you’re comfortably full. This can prevent overeating and help you tune in to your body’s needs.

4. Appreciate Your Food

Before you start eating, take a moment to appreciate your meal. Notice the colours, textures, and smells. This simple practice can enhance your enjoyment and make you more mindful of what you’re consuming. Eating isn’t just about what your food tastes like. Think how your taste buds are tickled and your mouth waters when you think about or smell something yummy or it looks tasty!

5. Eat Slowly

It takes about 20 minutes for your brain to realise that you’re full. Eating slowly gives your body time to send these signals, helping you avoid overeating.

6. Choose Quality Over Quantity

Focus on the quality of your food rather than the quantity. Choose whole, unprocessed foods that nourish your body wherever possible.

7. Plan Your Meals

Being intentional about your eating involves planning your meals ahead of time. This can help you make healthier choices and avoid the temptation of fast food or unhealthy snacks. This has to be my own biggest downfall when it comes to better eating so now I try to only buy healthier snack options. I physically can’t get hold of anything naughty but nice without making a special trip to the shops (which, of course, I do once in a while!).

8. Stay Hydrated

Sometimes, what we perceive as hunger is actually thirst. Make sure to drink plenty of water throughout the day and stay hydrated. This can support digestion and overall health.

9. Practice Gratitude

Take a moment before meals to express gratitude for your food. This can be a simple “thank you” for the meal in front of you. Practicing gratitude can shift your mindset and help you appreciate your food more. I also like to say thank you to myself for cooking the meal. I do the majority of the cooking in our house and it never hurts to give yourself some appreciation and encouragement for putting dinner on the table (for what feels like) every single day of your life!

PUTTING IT ALL TOGETHER

Mindful and intentional eating isn’t about perfection; it’s about progress. And, I’m certainly not suggesting all this is easy to do. In fact, quite the opposite. We all need food to live but for various reasons it can trigger some difficult feelings. We’ll look at these more in a moment.

From eating disorders, to weight and body confidence problems, to worries over money and affordability to rushed lives and too much on our plates (in our schedule not our dinner plates!), mindful eating may feel unrealistic or challenging.

But, like any aspect of intentional living, I think there are some wonderful benefits to a more deliberate, thoughtful, slower and kinder approach to our habits and activities – and in the case of this article, our eating.

TIPS TO HELP YOU EAT MORE MINDFULLY AND INTENTIONALLY

Start with one or two of these tips and gradually incorporate more into your routine. Here’s a simple plan to help you get started:

Week 1: Focus on eating without distractions and chewing thoroughly. Notice how these changes make you feel.

Week 2: Add in listening to your body and eating slowly. Pay attention to your hunger and fullness cues.

Week 3: Start appreciating your food and choosing quality over quantity. Notice the difference in your enjoyment of meals.

Week 4: Plan your meals and stay hydrated. See how this impacts your overall eating habits and energy levels.

Week 5: Practice gratitude before each meal. Reflect on how this simple act can change your perspective on food.

By the end of five weeks, you could have a solid foundation of mindful and intentional eating habits that can improve your health and wellbeing.

COMMON CHALLENGES AND HOW TO OVERCOME THEM

Even with the best intentions, it’s normal to face challenges when trying to eat mindfully and intentionally. Here are some common obstacles and tips to overcome them:

1. Busy Schedules

It’s easy to prioritise work, errands, and other responsibilities over mindful eating. Try to set aside specific times for meals and make them a priority in your schedule. Even if it’s just 15-20 minutes, having dedicated meal times can make a big difference.

2. Emotional Eating

Many of us turn to food for comfort during stressful or emotional times. To start to address this, identify your emotional triggers and explore other ways to cope, such as talking to a friend, going for a walk, or practicing relaxation techniques.

3. Social Situations

Eating out with friends or family can make mindful eating challenging. When dining out, choose restaurants that offer healthier options and take your time to enjoy the meal. Don’t be afraid to share your mindful eating goals with those around you; they might even join you!

4. Cravings for Unhealthy Foods

Cravings are normal, but with self-awareness and time, they can be better managed. Keep healthier snacks on hand and practice mindful indulgence! Allow yourself to enjoy a treat occasionally, but do so mindfully by savouring each bite and eating slowly. This might help you eat just one square of chocolate instead of the whole big bar!

5. Lack of Knowledge

If you’re unsure about what foods are best for your health, consider seeking advice from a nutritionist or doing some research on balanced diets. The more you know, the easier it is to make intentional choices.

PRACTICAL TIPS FOR STAYING ON TRACK

1. Create a Calm Eating Environment

Set the stage for mindful eating by creating a peaceful and inviting eating space. Clear the table of distractions, dim the lights, and maybe even play some soft music to help you relax and focus on your meal. Keep your dining table free from clutter!

2. Use Smaller Plates

Using smaller plates can help control portion sizes. It’s a simple trick that can make a big difference in how much you eat without feeling deprived.

3. Start with a Small Portion

Serve yourself a smaller portion to begin with. You can always go back for more if you’re still hungry. This can help prevent overeating and encourage you to listen to your body’s hunger signals.

4. Engage Your Senses

Take a moment to really see, smell, and taste your food. Notice the different textures and flavours. Engaging your senses can enhance your eating experience and make you more mindful.

5. Reflect on Your Eating Habits

Keep a journal of your eating habits and how you feel after meals. Reflecting on your eating patterns can help you identify areas for improvement.

THE CONNECTION BETWEEN MIND AND BODY

Lastly, a reminder that eating mindfully and intentionally not only benefits your physical health but also nurtures your mental and emotional well-being. When you practice mindful eating, you’re also practicing mindfulness in general. This can lead to reduced stress, better emotional regulation, and a greater sense of peace.

Mindful eating helps you reconnect with your body and its needs instead of it being drowned out by the noise and demands of the world around you. It encourages you to trust your body’s signals and make choices that support your overall health. By being present and intentional with your eating habits, you could really develop a more balanced and positive relationship with food.

CONCLUSION

Eating mindfully and intentionally is a long-term shift in approach. It’s about making small, sustainable changes that add up over time. As you become more mindful and intentional with your eating, you’ll likely notice improvements in your digestion, energy levels, and overall sense of wellbeing.

Remember, the goal is to cultivate a positive relationship with food. Be patient with yourself and enjoy the process. Here’s to a healthier, happier you through mindful and intentional eating!

MORE RESOURCES ON SIMPLE AND INTENTIONAL EATING

• Simple Tips for Healthy Eating and Meal Prep
• How To Simplify Meal Planning to Save Time & Stress
• 18 Ways to Enjoy Making Dinner More
• Simple Tips for Batch Cooking