What is Mindful Eating?

Paying all our attention and being aware of what we are doing at the moment can have a positive impact on all the areas of our lives because when we focus thoughtfully on an objective, we are able to control our decisions. This is known as mindfulness, a practice that helps to deal with emotions, reactions, attitudes, and thoughts.

Over recent years, eating habits have been working under this same premise and resulting in a concept which contributes greatly to a healthy and joyful relationship with food without having unbalanced eating behaviors: Mindful Eating is basically about paying attention to the moment a person is deciding what to eat or what food to buy.

By following a mindful eating approach, researchers have found that "we elevate our consciousness to pursue intake patterns with curiosity and acceptance being aware of how we make decisions regarding what food we eat, how and when we will eat it."

This strategy has been really useful for people with overweight issues since it allows them to become healthier and keep their new eating habits in the long run; regardless, anyone who brings their attention to the way they eat, the sensory experience of flavors and textures, and the products and ingredients they choose will see a positive impact on their wellbeing.

In today's societies where there is no time for anything and people are always rushing, practicing mindful eating could sound unrealistic. However, there are simple and concrete actions to follow as to focus while eating. Harvard Medicine School suggests the following ten:

1. Reflect on your desires and needs at the moment of eating and decide if you want to eat, what and how you want to eat it.
2. Seat at the table, do not eat while doing something else.
3. Turn off the TV and electronic devices so you get to pay attention to what and how much you are eating.
4. Serve smart portions, do not eat food directly from its packaging.
5. Choose the smallest plate.
6. Chew 30 times while you enjoy the flavors and textures. This helps you send messages to your brain when you are full.
7. Leave cutlery on the table until you have completely enjoyed each bite.
8. Express your gratitude to everyone involved in the production of the products in your plate, including Mother Earth and whoever you are sharing your meal with.
9. Try to eat in silence and in a quiet environment.

Listen to your body and its needs.