Why Does Mindful Eating Matter?
Did you know that people make over 200 decisions a day about food?
Breakfast alone involves 20-30 choices. Maybe your morning sounds a little like this:
You’ve decided to have eggs, toast, fruit and coffee.
Hmmm, eggs – How many? How are they being prepared (should I put oil in the pan?) Whole eggs or just the whites? What seasonings? I have CF, so I need to add salt, but how much? Should I add anything to the eggs – cheese, veggies, condiments, etc.? Fruit – what kind of fruit? How much? Do I add anything to the fruit? Fresh or canned or frozen? Toast – what kind of toast – white, whole wheat, rye, sourdough, gluten free? Should I add anything to the toast – butter, jam, peanut butter, etc.? How much butter, jam, peanut butter, etc.? How many slices? Coffee – Caffeinated or decaf? Cream, milk (skim, 1%, 2%, whole), dairy-free, flavored creamer? Sugar – granulated, brown, raw, cube, sweetener alternative? How much of each? How many cups? What time will I eat? Where will I eat? Will I read or watch TV while I eat? How much time do I have to eat? Should I take my meal to go?
And this is just breakfast!!
Many of us tend to eat mindlessly without much consideration.of our choices. It seems like most people are so busy, so distracted by cell phones, scrolling social media and multi-tasking, that it’s hard to feel like you’re doing anything “mindfully.”
So, is eating mindfully worth the effort?
Yes! Research has shown that by being more mindful of your food choices, you can achieve sustainable healthy weight maintenance without counting calories.*
Likewise, if you have CF and you’re trying to gain weight, more mindfulness around eating can help you ensure you are getting enough calories and getting them in through healthier food choices.
Unlike breathing and sleeping, eating requires deliberate engagement on our part. We need to make decisions on what we gather, shop for and ultimately choose to consume. Here are the core principles of eating mindfully:
awareness of the nourishment that is possible with food choice and preparation
acknowledging food preferences without judgment
recognizing and honoring your body’s natural. cues for hunger and satiety
using wisdom to guide food choices
choosing foods that are both delicious and nutritious
On the other hand, “mindless” eating is all about environmental cues and other triggers around food. These can make mindful eating challenging.
Why do we eat mindlessly?
Food is ubiquitous (it is everywhere!)
Automatic eating- not checking in with our body’s natural cues
Eating to soothe emotions/ using food as reward or punishment
Lack of planning
Lack of knowledge
Convenience
If you find yourself eating in the car, eating while distracted (like while watching TV or on your phone). eating from large plates or buffet style, then use these mindful eating strategies to adjust or avoid these triggers that may lead you to eat too much, eat unhealthy foods, or both:
sit down when eating
eat from a plate (not out of bag)
avoid electronics when eating
eat from smaller plates
stock environment with healthier choices you can redirect yourself to when the cookies are calling your name
avoid food shopping when hungry
slow down- chew thoroughly and really savor your food (this will help you digest more efficiently, absorb nutrients and feel satisfied)
take a pause for 30-60 seconds before making a decision to eat (it may help recognize and interrupt triggers)
be the nutritional “gatekeeper. If you’re the shopper or caregiver in the house, eating decisions by the family are made based on what you bring into the house. Keep your meals simple and convenient
If mindful eating has been a challenge for you, start by making one or two simple goals you would like to achieve. For example, make a goal:
to eat 3 meals at the table this week with no distractions
plan 2 nourishing meals this week and purchase the ingredients you need
prepare 2 lunches in advance to take to work this week
Mindful eating takes some practice, but when you experience the health benefits of your new habits, you’ll see that it was worth the effort!
