• Merakiofficialteam

What Can You Get From Mindful Eating

Updated: Mar 29


Photo credit: @prettylittleiiinspo


I know, I’ve just heard about this too. I don’t know anything about mindful eating until just recently.


All of us eat, I mean, who doesn’t, right? But let me ask you what type of foods do you eat? Are you mindful of how much you eat in a meal and the kind of food you put into your mouth? Are they nutritious enough for your mind, body, and soul? Just a few questions to make this easier and more precise.


I admit. I love eating! I love eating fried foods, sweets, a few veggies, and tons of fruits, chips, and sodas. You get the picture, right? So, am I eating mindfully? I’ll say no. I was just eating for the sake of putting something in my stomach because either I’m hungry or I just want to eat. And I eat while I’m working, driving, or even watching television. Heck, I also eat while I’m walking!


So, what is mindful eating?


Let me give you a definition from Harvard Health Publishing by Dr. Cheung, “Mindfulness means focusing on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. The tenets of Mindfulness apply to mindful eating as well, but the concept of mindful eating goes beyond the individual. It also encompasses how what you eat affects the world. We eat for total health,” Dr. Cheung says.


A more straightforward way to put it, mindful eating means being fully attentive to the food you buy, prepare, serve, and eat.


What are the benefits if you practice mindful eating?


Well, there are a lot of benefits you can get when you practice the habit of mindful eating. Here are some of them:


  1. It can reduce physiological distress such as depression, anxiety, stress, and eating behaviors like binge eating.

  2. It helps in weight loss in overweight and obese people.

  3. Improve the symptoms of Type 2 Diabetes and other health conditions.


How do you practice mindful eating?


They say that you have to practice Mindfulness by learning or getting into a series of exercises and meditations or attend a seminar, online courses, or workshops on mindful eating. But you can also get started by practicing these simple steps:


  1. Your shopping list. Think of the health value of every item you put in your cart. It is even better to make a list and stick to it. Start shopping in the produce section and avoiding the center aisles, which are dense with processed and junk foods.

  2. Eat more slowly and don’t rush your meal. Don’t skip meals. Because when you do, your priority is to eat everything at once to fulfill your hunger. Which will lead you not to enjoy your food, chew your food thoroughly.

  3. Appreciate your food. Appreciate what you have in your plate, remember not everyone has the privilege to eat or even have a portion of food on their plate.

  4. Eat away from distractions like the TV, phone, computing, or even eating in your car.

  5. Listen to your body when it lets you know when it’s hungry or full and use these to guide your decision on when to start and stop eating.

  6. Learn to choose food that is nourishing and pleasing to all your senses.


There are four mindful points that you should remember and ask yourself.

  1. Mind — are you tasting each bite, or are you zoned out when you eat?

  2. Body — how does your body feel before and after you eat? Do you feel energized, is your stomach rumbling, or do you feel empty?

  3. Feeling — what do you feel about that particular food? Do you feel guilty, pleasure, joy, disappointment, or regret when eating it?

  4. Thoughts — What thoughts does a particular food bring to mind? Is it memories, beliefs, myths, or fears?


The biggest takeaway I’ve learned here is that mindful eating helps us regain control of our eating and helps us to appreciate more the food that we eat.


Source: https://www.huffpost.com/entry/mindful-eating_b_1265865

https://www.healthline.com/nutrition/mindful-eating-guide#bottom-line

https://www.spoon.guru/what-is-mindful-eating/

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DISCLAIMER: In no way is Eden Busani, Founder of Meraki claiming to be a certified coach, therapist or evaluator. Eden Busani is a life "Guide" or "Advisor".