We’ve all been there – that moment when you realize the bag is suddenly empty and you just sat down to have a small snack. Despite eating the entire bag, it’s likely that you’re still not satisfied. These moments often happen when we are multitasking, but can happen any time when we aren’t giving our food our full attention. Whether we’re eating out with friends, eating because we’re bored or stressed, or even just eating because it’s habit (“I always snack while I watch TV!”), our attention is divided making our bodies and minds much less likely to register what we’ve eaten. Rather than get frustrated and scold yourself after eating the entire container of oreos (again), it can be helpful to change the way you think about food. One such approach is known as “mindful eating.”

WHAT IS MINDFUL EATING?

Mindfulness is “deliberately paying attention, non-judgmentally, in the present moment.” By applying this idea to what we are eating, it allows us to be aware of what the food tastes like, to find satisfaction in the flavors, smells, and appearance of our food, to notice whether or not we are still hungry or if we are getting full, to recognize whether or not we actually enjoy a food, and ultimately be satisfied with less.  According to the Center for Mindful Eating, mindful eating is:

• Allowing yourself to become aware of the positive and nurturing opportunities that are available through food preparation and consumption by respecting your own inner wisdom.
• Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor and taste.
• Acknowledging responses to food (likes, neutral or dislikes) without judgment.
• Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating.

This process begins while food is being prepared – even just smelling food while it is cooking can help us to feel more satisfied. Combine foods with different colors and textures to make sure your eyes and mouth have plenty of variety. As you take a bite, notice how the flavors and texture change as you chew it and move it to different parts of your mouth. On swallowing, be aware that this food will nourish and provide energy to your body, and notice as you begin to feel less hungry and start to become full.

It sounds like a lot of thought and energy to put into something that has become so automatic, but it provides a completely different experience. You may find yourself realizing that foods you thought you liked have lost their appeal, and others have a flavor and depth you never realized. With practice, you may even realize your ideas of portion size have changed and you are satisfied with less as you actually take in all of what that food has to offer. In a world where we often eat for the sake of eating, mindful eating can be a wonderful step towards nourishing your body and yourself with food.

For more information on Mindful Eating, visit www.thecenterformindfuleating.org .