Mindful Eating

Mindful eating is “more than a practice, it’s an experience, a way to connect with your food and your natural hunger,” says Hannah Hobson, RDN, Eisenhower Health.

Learning to listen without judgment to the body’s cues, senses and emotions around food helps in making more conscious choices, she says, “which can guide you to developing a healthier relationship with food at the end of the day.”

Hobson works with bariatric patients who are planning or recovering from weight-loss surgery, as well as patients with other medical issues, like diabetes. Some have had a long, problematic relationship with food, either overeating, giving into cravings or starving themselves to lose pounds.

Mindful eating isn’t just for people with food issues or who want to lose weight but struggle with their eating behaviors. It’s for everyone.

Even people without serious health issues can have tricky relationships with food. In America, we tend to eat quickly, Hobson adds, often without pause to savor each bite.

“Mindful eating brings us back to being present with the meal,” Hobson says.

Hobson offers seven easy tips for seasoning food with gratitude and digestive calm.

Tip 1: Think before tasting

The practice of mindful eating begins prior to taking the first bite.

Don’t just dive in immediately. First, take a deep breath. Look at the plate. Observe the colors of the foods, the textures, the smells. Think about where the food came from, the people who grew it. Who prepared the food?

“Spending that time at the plate before actually eating can help you eat less and appreciate your food more,” says Hobson.

Tip 2: Avoid distractions

That means no TV and no cell phones, which could lead to a lack of attention to the food in front of you as you aimlessly graze. Instead, engage in conversation with company. If eating solo, turn on some background music.

Tip 3: Portion control is key

Keep the plate size modest - a maximum of 8 to 10 inches in diameter. Fill about half the plate with protein, a quarter with vegetables and/or fruit and a quarter with whole grains.  

Assess your hunger level. Hobson recommends small, frequent meals throughout the day and allowing the body the foods it enjoys. Try not to overeat and, equally, not to be so restrictive that could end in temptation to binge eat later.

Tip 4: Slow down

Speed eating is incompatible with mindfulness. Aim for spending at least 30 minutes with a meal. It takes about 15 to 20 minutes after the start of eating for the awareness that you’re full to reach your brain.

Chew each bite 15 to 30 times. Put down your fork between bites. That delay isn’t just for show.

“Digestion begins in the mouth,” says Hobson, who suggests using a smaller fork or even chopsticks because they take longer to eat with.

Tip 5: Be aware of emotional eating

For many of us, food is a comfort and stress is a trigger to chow down without an “off” signal. To counter that, focus on how satisfying a nourishing meal can be.

And, definitely resign from the “Clean Plate Club.” No matter what you learned growing up, Hobson says, you don’t have to finish everything on your plate.

Tip 6: Clear the cupboard of ultra-processed foods

That includes packaged cookies, crackers, pretzels and chips, with their empty, refined carbs. Eat as naturally as possible, with fewer additives in the ingredients list.

One tasty substitution: Create a snack plate with fruit, carrots, chips and a few chocolates.

“That way your snacking is more intentional and balanced,” Hobson suggests.

Tip 7: No need to give up everything

Mindful eating and its principles of attention apply just as well whether you’re sitting down to a juicy cheeseburger or enjoying a Mediterranean-inspired salad.

“I don’t cut out any foods,” she says. “I believe in everything in moderation.”

If weight loss is a goal, adds Hobson, bariatric surgery and medications can assist in that journey, but they don’t function as well in isolation. Transforming eating behaviors is essential for those medications or surgery to attain the maximum benefit.

Whatever the objective, don’t expect to adopt new habits and give up old ones overnight.

“With behavior changes, you have to work little by little,” Hobson says. “Take your time and enjoy!”

Always consult a physician before beginning or altering already-established eating guidelines.