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What exactly is mindfulness? The definition would include a description of being conscious and aware or fully aware of yourself in the present moment. Therefore, mindfulness can also be incorporated into mealtimes. As the holiday season has commenced and festivities surrounding food are plentiful, practicing mindful eating can help you get through the feasts, focusing more on how you feel rather than what you are eating.

Unlike typical diets, mindful eating focuses on the sensual awareness and experience of food rather than restricting or removing it. Practicing mindful eating is about becoming more aware of your eating habits and listening to signals the body provides, such as feelings of hunger, fullness, and satiety. When practicing, you consciously choose to be fully present with your meal—paying attention to the process of eating and how you feel in response, without judgment. Eating should be a pleasant experience, and meals should be enjoyed, especially during the holidays. Mindful eating encourages you to be fully engaged during mealtime, allowing the moment and food consumed to be savored and reducing the negative feelings associated with restricting or overeating.

While the chaotic holiday season can frequently lead to binge eating, overeating, and stress eating. However, if you allow yourself to be fully present at mealtimes, you will be more likely to appreciate the food on your plate, take more time to eat, and be more in tune with the body signaling its satiety. If you are interested in the practice, consider the following techniques gathered from research on mindful eating:

• Eat slower – take more time to chew and take breaks between bites to evaluate your feelings and thoughts on the meal.
• Eat away from distractions such as the television or other electronics – distractions can cause mindless eating. Removing them can aid in determining triggers and allow for reflection.
• Become aware of your body’s hunger cues and let those guide your choices on when to begin and stop eating – our brains may not signal fullness for up to 20 minutes, so take time to determine your level of satisfaction before going back for seconds or dessert.
• Use all your senses when eating – focus on the appearance, smell, and flavors of all foods you eat to appreciate the nourishment you are providing your body.

Besides promoting better enjoyment and appreciation for food, mindful eating has been proven to aid in weight management and provide various health benefits. Studies have also suggested positive outcomes for those with chronic disease and eating disorders, but practicing mindfulness is advantageous for everyone!

Trying anything new for the first time can be difficult. Mindful eating is a practice that requires patience and continuous training to develop, but there are resources available to help you progress. While beginning your practice of mindful eating to prepare for seasonal gatherings is an ideal starting point, you will likely develop long-lasting skills and habits that will benefit you long after the hectic holiday season ends.

Sources:

Cleveland Clinic. (2022). What is Mindful Eating? https://health.clevelandclinic.org/mindful-eating/

Mathieu, J. (2009). What Should You Know about Mindful and Intuitive Eating? Journal of the Academy of Nutrition and Dietetics. https://www.jandonline.org/article/S0002-8223(09)01699-X/fulltext

Nelson J. B. (2017). Mindful Eating: The Art of Presence While You Eat. Diabetes spectrum: a publication of the American Diabetes Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/#:~:text=Mindful%20eating%20(i.e.%2C%20paying%20attention,carbohydrates%2C%20fat%2C%20or%20protein.

Written by Kylee Tiziani, Bluffton University dietetic intern, with edits by Jennifer Little, Family and Consumer Sciences Educator, OSU Extension Hancock County

Reviewed by Susan Zies, Family and Consumer Sciences Educator, OSU Extension Wood County