Fun Fact: I’m a Certified Health Coach and in March we celebrate National Nutrition Month.
This month, the spotlight shines on the theme "Beyond the Table” and takes a look into the
holistic aspects of healthful eating. Mindful eating is a core concept in this year’s theme and
mindful eating invites us to savor every moment and nourish our bodies and minds with
intention. Let's explore the essence of mindful eating and its profound impact it can have on our
well-being.
Mindful eating is more than just a dietary approach; it's a lifestyle that encourages us to be fully
present, appreciating every bite without judgment or distractions. As Lilian Cheung, a renowned
expert in nutrition, emphasizes, we need to transition from multitasking to monotasking when it
comes to eating. Being mindful allows us to connect with ourselves, listen to our bodies' cues,
and make conscious choices about what, when, and how much we eat. When you have a meal
or snack are you mono-tasking or multi-tasking. For me, it’s easy to get into a habit of multi-
tasking as a way to try to get more things done. This is a good reminder that fueling our body
and mind will better serve me in the long run.
The core principles of mindful eating include:
Paying attention to the eating experience
Cultivating gratitude for food
Monitoring senses and being present while eating
Employing non-judgmental observation of thoughts and emotions
Listening to the body's hunger and fullness signals
Being aware of our emotional eating triggers
Benefits of practicing mindful eating:
Improved digestion and nutrient absorption
Enhanced appreciation and enjoyment of food
Better regulation of appetite and portion control
Reduced risk of overeating and emotional eating
Increased awareness of food choices and their impact
Greater satisfaction and fulfillment during meals
Practical Tips for Mindful Eating:
Incorporate simple and impactful practices – start small (1-2 new practices)
Start meals with a moment of silence or gratitude
Pay attention to hunger cues before, during, and after eating
Slow down the pace of eating and take a break between bites
Did you know 32 chews are recommended?
Challenge: place fork down between bites
Challenge: eat with chop sticks to practice taking smaller bites
Create a clutter-free and dedicated space for your meals
Mindful eating can lead to a healthier and more fulfilling relationship with food, allowing us to
savor the moment and nourish body and mind with intention and awareness. It's a journey of
rediscovering the joy of eating and living mindfully. What steps can you take today to
incorporate mindful eating practices into your daily life, and how do you envision these practices
positively impacting your overall well-being?
Resources