Mindful Eating
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My clients and friends will often hear me say that if I had one recommendation for everyone, it would be to be more mindful. It’s common to do things mindlessly because we have so much going on—think about driving the same route to work every day, and missing your exit because you get distracted by a thought; or recall a time where you’ve gone to check a notification on social media, only to realize 20 minutes later that you’ve been mindlessly scrolling without realizing that all this time has passed by. Mindfulness, or paying attention to the present moment without judgment, is important in so many aspects of life: it can reduce stress and anxiety, promote relaxation, improve sleep and digestion. Practicing mindful eating can benefit your health in more ways than one.
It is helpful to increase mindfulness before, during, and after eating. Practicing mindfulness before eating means tuning into your body to assess your hunger level and identify what you’re in the mood for, while also considering your health goals, in order to choose a satisfying and (hopefully) balanced meal. Practicing mindfulness during eating means that you will be more aware of how much you’re eating and be able to focus on the taste more, in turn leaving the meal feeling more satisfied without overdoing it. Here are 5 tips to be a more mindful eater:
1. Plate your food—my number one recommendation for mindful eating is to take your food out of the container and put it on a plate or in a bowl. Even if your food comes in a single serving package (like a snack bag of pretzels or an individual yogurt), plating it will help visualize how much you’re eating and make it a more satisfying and engaging experience. Plating the food does not mean you’re limited to that amount and can’t get seconds – it just means that you will be more aware of how much you’re having and will have to be more intentional with choosing to have more. It’s too easy to repeatedly take handfuls of popcorn out of the family size bag while you’re watching TV after a long day of work, and all of the sudden you’ve finished the bag, but you don’t even really feel satisfied because you were distracted the whole time. Put the popcorn in a bowl so that you can see the food and the amount, and see how that changes the experience.
2. Limit distractions and screens—in an ideal world, I’d recommend avoiding the use of devices while eating. However, I know people like to (or must) multitask whether they’re working through lunch or want some entertainment while eating dinner, so try limiting to one screen if you feel the need to use a device. Choose your phone, the TV, or your computer, but not all three – trust me you will just end up feeling overstimulated and unsatisfied. Consider setting a goal to totally unplug and share a meal with other people at least three times a week.
3. Sit down – eating while standing prevents you from getting into a relaxed, present state, and usually results in feeling rushed and stressed, two things we don’t want to be while eating.
4. Chew thoroughly—think about chewing each bite to a pureed consistency (like hummus). This will help slow you down and aid the digestive process!
5. Check in with yourself periodically throughout the meal and after you finish your food. Are you full? Are you satisfied? Consider pausing for 10-15 minutes before deciding if you want to get more food to allow your brain to register your fullness. Remember, the food is not going anywhere, and you can have more later even if it’s not during a designated mealtime.
The Meyer Nutrition Plan combines a fully holistic approach to weight loss and wellbeing with highly personalized elite, concierge care. Created by renowned New York cardiologist and internist Mark Meyer, MD, FACP, FACC, our nutrition includes the most comprehensive health screening and management in Manhattan.
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