Mindful Eating
How we eat may be as important as what we eat.
Mindless eating involves eating 'automatically', eating when we aren't really hungry, not paying attention to the food we're eating, and overeating. All people eat 'mindlessly' or automatically sometimes. Some people do this frequently which can lead to significant weight problems or eating unhealthy foods. Other people overeat compulsively when stressed which can be a form of binge eating defined as eating very large amounts of food at one time at least 1-2 times/week. Binge eating is certainly a form of mindless eating that can be combatted by mindful eating. In fact, research shows that mindful eating not only helps reduce binge frequency, but it can also help ease symptoms of anxiety and depression.
Mindful eating helps you be more aware of your food choices, brings your attention to the eating experience, and encourages the selection and preparation of foods that are not only satisfying but nourishing. Specific to cancer, research demonstrates that mindful eating can have several benefits including enhanced optimism, self-compassion, compassion for others, relationship satisfaction, relaxation, and happiness.
Paths to Mindful Eating
Eating more slowly and enjoying the food with all of your senses engaged is the foundational aspect of mindful eating.
Using mindfulness and awareness practices you can change your relationship with food which will help you eat less and truly enjoy your healthier food choices more. Doing so can help you stay balanced at a healthier weight and experience a calmer, peaceful, and even joyful relationship with food.
Core Principles
- Bringing your awareness to your experience of eating, rather than approaching meals or snacks mindlessly or automatically.
- Learning to distinguish between physical and psychological hunger.
- Learning to savor each bite of food — and stopping when your taste buds get 'tired'.
- Learning to stop before becoming overly full.
- Choosing foods both for personal satisfaction and for nutritional value.
- Creating meals that engage all of your senses.
- AND learning to become more self-accepting in creating a healthier relationship to eating and food.
