Are you a distracted eater?
Do you eat while watching TV? Working? Driving? Solving the daily Wordle?
Then you might be a distracted eater.
So what is the #1 thing you can do to improve your nutrition (and life generally)?
Eat mindfully.
Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction, explains that “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” In other words, it is a practice that focuses on awareness in the present moment, without judgment.
Mindfulness can apply to all aspects of life from commuting to work, to washing the dishes, to playing with your fur babies (or human babies or both!) and researchers have found associations between mindfulness and positive psychological well-being.
General mindfulness is great and is a key aspect of at least two of our pillars–Be Present and Stress Less. But specifically eating mindfully can be both a gateway to general mindfulness and help improve our nutrition.
One study found that distracted eating–the polar opposite of mindful eating–is associated with overeating and weight gain.
Why?
Because eating while driving, watching TV, playing on your phone, or while working means that you’re not fully paying attention to your body’s signals. When we eat distracted, we often eat faster and we rarely pause to consider how hungry or full we still are.
So next time you have a little extra time for a meal, try to practice mindful eating.
First, set the stage.
Rather than scarfing things down over the sink or in the car, sit down—at a table. Maybe put some mood music on. Then consciously think about:
What does your meal taste like?
What’s the texture like?
What does the chair you’re sitting in feel like?
Who are you eating with? Is that part of your meal enjoyable?
What’s good about your experience of eating this meal?
Then, as you eat, look and listen for the signs you’re no longer hungry.
Imagine your fullness on a scale from 1 to 10. One is “I don’t feel like I’ve eaten at all” and 10 is “I’m completely full and can’t eat any more.” Five is something like “I’ve eaten some food, but I definitely have room for more.”
Ask yourself: What level of fullness feels right to you? Some people might want to be at a 7 or 8 when they’re done eating. Others might want to get closer to 9 or 10.
If you struggle to stay tuned in for an entire meal, try checking in just three times: during the first, middle, and last bites. (Of course, the middle bite will usually be approximate.)
Experiment until you figure out what’s right for you. (Precision Nutrition)
Other mindful eating practices to try:
Honor the food. Acknowledge where the food was grown and who prepared the meal.
Serve in modest portions. This can help avoid overeating and food waste. Use a dinner plate no larger than 9 inches across and fill it only once.
Savor small bites, and chew thoroughly. These practices can help slow down the meal and fully experience the food’s flavors.
Don’t skip meals. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice, not always a healthful one. Setting meals at around the same time each day, as well as planning for enough time to enjoy a meal or snack reduces these risks.
Eat a plant-based diet, for your health and for the planet. Consider the long-term effects of eating certain foods. Processed meat and saturated fat are associated with an increased risk of colon cancer and heart disease. Production of animal-based foods like meat and dairy takes a heavier toll on our environment than plant-based foods.
(From SAVOR: Mindful Eating, Mindful Life)
Feel like you need more guidance? There is still time to join this round of the 12-Week Nutrition Program.
You can also work with your coach to integrate mindful eating into your 90-Day Plan.
