When was the last time you paid attention to something you ate?
That might seem like a silly question, but all too often, we rush through our meals and snacks without stopping to think about what we’re doing: how our food looks, smells and tastes. I have to admit, even as a dietitian and food educator, I am just as guilty as the next person! I often eat lunch at my desk while working, since my office does not have a formal break room or lunch hour. Consequently, because my mind is focused on tasks other than eating, I consume my lunch without noticing its taste, appearance or texture.
One day while eating lunch at my desk, though, I was struck by the saltiness of an olive in a bite that I took of Mediterranean pasta salad. The taste caused me to pause, eat my lunch one bite at a time, and pay more attention to the dish. In this instance, I was practicing mindful eating.
Mindful eating is a form of mindfulness, which is the practice of paying attention in the present moment without judgement. Mindful eating is the practice of being more aware of your eating habits, the sensations you experience as you eat (tastes, smells, textures, etc.) and the thoughts and emotions you have about your food. When you eat mindfully, you:
- Use all your senses
- Acknowledge your responses to food (i.e. like, dislike or neutral) without judgement
- Become aware of hunger and satiety (fullness) cues
When you practice mindful eating, you allow yourself to choose to eat food that is both satisfying and nourishing to your body. And, not only do mindful eaters tend to enjoy their food more than distracted eaters; research suggests that mindful eating can help with weight control and also steer people away from processed food and other less-healthful food choices. The underlying premise here is that it takes approximately 20 minutes for the brain to catch up with the stomach and register fullness after eating, so slowing down your eating may help you to realize when you’re full before you overeat.
If you tend to eat too quickly and need some strategies to slow down, try: 
- Eating with your non-dominant hand
- Putting your fork down between bites
- Taking a sip of water between each bite
- Using chopsticks if you don’t normally use them
- Putting away cell phones and other electronic devices
- Practicing gratitude for your food as you think about where it came from and all the people who worked to bring it to you
- Eating with others and having a conversation over your meal
Sources:
Carter, S. (2013). Mindful Eating. Live Healthy, Live Well blog. https://livehealthyosu.com/2013/10/21/mindful-eating/
Harvard Health Letter (2011). Mindful Eating. https://www.health.harvard.edu/staying-healthy/mindful-eating
University of New Hampshire, Office of Health Education and Promotion. Mindful Eating. https://www.unh.edu/health/ohep/nutrition/mindful-eating
Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu
Reviewed by: Shannon Carter, Family and Consumer Sciences Educator, Ohio State University Extension, Fairfield County
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