“People are sick of deprivation, especially because extreme diets never work in the long term. I think mindful eating and taking a more gentle approach to healthy eating are more attractive to millennials and younger people who have seen their mothers’ relationship to food scarred by diet culture,” says Frances Largeman-Roth, RDN, a nutrition expert and author of The Smoothie Plan. “It’s time for something different.” Mindful eating is one method that may provide an alternative to fad diets that are unsustainable, unhealthy, or simply not enjoyable. While the point may be slowing down and savoring your food, the overarching message is that it’s possible to love what you eat and prioritize nutrition to feel good — and live a more fulfilling life not subject to guilt, judgment, or restriction associated with food choices. Here’s what you need to know about mindful eating, the health benefits you may garner from this approach, and how to get started if you’re a beginner. In part, you focus on what you’re eating and how it tastes but also your body sensations while doing it, similar to meditation. “Mindful eating is checking in with your body and throughout the meal,” says Jennifer Barnoud, RD, at the University of Texas in Austin. While mindful eating is often tied to eating with no distractions, she says that it’s still possible to be present and pay attention to your food even if you’re leisurely checking email or watching TV — a point that makes it feel more doable for more people.
Better Digestion When you slow down, you chew your food properly, which will make it easier to digest your food, says Largeman-Roth.More Nutritious Meals “When you check in with your body and your enjoyment of the meal, you get really great positive feedback,” says Barnoud. Eat more nutrient-packed meals and you’ll feel more energized. Quickly eat fast-food and you may notice you feel sluggish and bloated. This awareness serves as reinforcement to make healthier choices next time, too. “When we eat more nutritionally dense foods and meet our nutrient needs, we feel it,” she says.Greater Satisfaction Rushing to finish your plate means you might not even recall the flavors and textures of your food — factors that can bring you more satisfaction, Largeman-Roth says.A Healthier Food Relationship Mindful eating isn’t all about chewing slowly or checking in with your hunger and stopping when you’re full. It goes deeper than that. “By doing things like plating our food, feeling gratitude toward the farmers who have grown it, or the people who have cooked it, we will hopefully forge a healthier relationship with food,” says Largeman-Roth.Improved Cardiometabolic Health Mindful or intuitive eating has been shown to improve blood sugar levels in pregnant women, lipids and blood pressure in adults who are overweight, and inflammatory markers in postmenopausal women versus people who didn’t take this eating approach, according to a review of 10 studies.
That said, the results in these studies were mixed, so more research is needed. But if you’re increasing your intake of more nutritious foods while taking a mindful eating approach, these physiological perks make sense.
BASICS
Breathe and Belly Check Let yourself settle into the meal. Sit down at the table and take five deep breaths.Assess Take a beat to look at your food and note things like colors, shapes, and smells.Slow Down Rather than eating quickly, move slowly (put your fork down between bites) to experience the textures and tastes of the meal.Investigate Are you hungry? Full? Check in with yourself throughout the meal. If you’re still hungry, keep eating; if you aren’t, give yourself permission to not finish everything left on your plate.Chew Thoroughly This will help you taste the food better and slow you down.Savor Let your snack or meal bring you joy. Take time to relish the tastes and experiences of the meal (are you enjoying it in the company of loved ones or quietly dining alone?) and think about how your food choices are also honoring your body and giving it what it needs in the moment.
