“Mindful Eating”, what does it mean?
Some say that a technique called "Mindful Eating" can not only help one reverse damage done from years of diets and negative advertising, but also help one enjoy their food even more (Mindful eating: Enhancing your relationship with your food (n.d.).
Mindfulness is a term thrown around frequently. The term was first coined by Jon Kabat-Zinn who defined it as, "paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally' (Giscombé, 2018). Mindful eating touts benefits of slowing down and paying attention to your experience while eating. It encourages noticing the texture of the food you are ingesting or how your mouth moves as you chew. Studies have shown that adopting mindful eating techniques can result in better social connections, optimized digestion, and even a reduction in binge eating (Mindful eating: Enhancing your relationship with your food (n.d.).
So how do you practice mindful eating techniques? Below are seven practices of mindful eating.
Seven Practices of Mindful Eating
From SAVOR: Mindful Eating, Mindful Life
Honor the food. Acknowledge where the food was grown and who prepared the meal. Eat without distractions to help deepen the eating experience.
Engage all senses. Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating. Pause periodically to engage these senses.
Serve in modest portions. This can help reduce overeating and food waste.
Savor small bites, and chew thoroughly. These practices can help slow down the meal and fully experience the food's flavors.
Eat slowly to avoid overeating. If you eat slowly, you are more likely to recognize when you are feeling satisfied.
Do not skip meals. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice.
Eat a plant-based diet, for your health and for the planet. Be intentional with your food choices.
Sources
Giscombé, K. (2018, November 5). The power of mindfulness. UNC Health Talk. Retrieved July 18, 2022, from https://healthtalk.unchealthcare.org/the-power-of-mindfulness/#:~:text=Kabat%2DZinn%20describes%20mindfulness%20as,to%20stay%20in%20the%20present.%E2%80%9D
Hạnh Thich Nhất, & Lilian , C. W. (2011). Savor: Mindful eating, mindful life. HarperOne.
Mindful eating: Enhancing your relationship with your food. (n.d.). Retrieved July 19, 2022, from https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/tool-mindful-eating.pdf
Written by: E. Sepik
Edited by: K. Roberson
What have we been up to this week?
This past Friday our dietetic intern conducted an apple exploration lesson with thirty-plus preschoolers at a local children's center. This kids got to learn about how apples grow and how they get picked. They got to compare different varieties of apples. The kids also got to participate in a taste test of three different types of apples. During the taste test they discussed the flavor and texture. They discussed if the apples were sweet, sour, and/or crunchy. The kids were sent home with an "I tried local apples" sticker and a apple recipe from ASAP to share with their loved ones.
K. Roberson
