Presently, it is very common for people to eat without being aware of the food being consumed. Recent research showed that people who have the habit of munching on popcorn at the movies could eat the same amount of fresh or stale popcorn without noticing the difference[1]. This means that our current lifestyle can dictate eating practices and behaviors. Too many activities being pursued during the day, long commutes, and several distractions (television, computer and cell phone) push healthful eating to the bottom of our priority list. The problem is that such poor eating habits are hampering our ability to recognize internal cues of hunger and satiety. In addition, mindless eating leads to recurrent overeating and to the consumption of nutrient poor and unbalanced meals.
One possible solution is to practice mindfulness. According to its advocates, mindful eating is a method used to create a state of awareness towards eating behaviors. It is believed that without awareness, an individual is more likely to behave compulsively or automatically. This approach encourages people to find true enjoyment in the preparation and consumption of food, using their own inner wisdom to discover what works for them.
The main principle of mindfulness is to be alert to what is taking place at the present moment. This means constantly assessing your thoughts, emotions, and sensations (visual appeal, tastes, sounds, smells and textures). The idea is to create a state of awareness without being judgmental. In this approach there is no good or bad, right or wrong. Instead, you are encouraged to recognize and acknowledge the experience as something pleasant, unpleasant, or neutral. Appraising this information is supposed to facilitate self-reflection, which may help to change eating behaviors. For example, if you realize that a particular behavior leads to unpleasant feelings, you will be more likely to cease doing it.
This method also encourages people to focus on the experience of preparing food and eating. This means giving undivided attention to the meals by removing common distractions. Eating while watching TV, reading, working, or eating in the car are big “no-nos.” Keep in mind that multitasking while eating leads to overeating. Food should be eaten slowly, and you are advised to pause between mouthfuls in order to assess the degree of fullness. The goal is to reconnect with your body in order to recognize internal cues of hunger and satiety. This can be a liberating practice for many people who are kept in restrictive eating plans that require caloric and portion control. In addition, mindful eaters are encouraged to engage all their senses to explore and savor food, maximizing the experience.
For me, the whole point of improving awareness is to create opportunities to reflect about current behaviors. This may alter perceptions about food and induce the need for change. Many people see food as a threat to their weight-loss goals and develop unhealthy habits such as binging and purging. Focusing on direct experiences can help people realize that many of their current behaviors produce unpleasant outcomes.
References
Bauer, K, et al. Nutrition Counseling and Education Skill Development. Belmont, CA: Wadsworth Cengage Learning. 2012.
“The Principle of Mindful Eating.” Available at http://www.tcme.org/principles.htm. Accessed November, 2011.