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Mindful Eating- The Art Of Being Present While You Eat

17 Oct,2020

Nutritionist Ms Sunishka

Mindful eating is based on mindfulness, a Buddhist concept. Mindfulness is a form of meditation that helps you recognize and cope with your emotions and physical sensations. It is used to treat many conditions, including eating disorders, depression, anxiety, and various food-related behaviours. Mindful eating is about using mindfulness to reach a state of full attention to your experiences, cravings, and physical cues when eating

Mindful eating is an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food. The purpose of mindful eating is not to lose weight, although it is highly likely that those who adopt this style of eating will lose weight. The intention is to help individuals savor the moment and the food and encourage their full presence for the eating experience. Mindful eating should be followed because in todays fast paced world, our food should not just be treated like a necessity, it should be eaten calmly since it is important to have a positive relation with our food. An individual should focus on appreciating the experience of food and should not be concerned with restricting food intake.

Mindful eating can be followed by these easy steps-

  1. Acknowledge that there is no right or wrong way to eat
  2. Avoid watching television or using the phone while eating the meals.
  3. Before reaching for something automatically, stop and take a moment to notice what you are feeling and what you might want to fill you up. Are you stressed, bored, angry, or sad? Are you lonely? Or are you physically hungry? Be mindful of your reactivity and make a choice instead.
  4. Carefully see what you are eating and pay attention to the food.
  5. Eat slowly, take small bites, and savour your food
  6. Notice the effects food has on your emotions
  7. Appreciate your food
  8. Take a 15-20-minute break before taking a second serving of food


So, I hope you follow these steps and incorporate mindful eating in your fast-speeding life. Mindful eating, just like a diet requires a commitment to behaviour change. The most important part of mindful eating is not restricting food, it is appreciating food by being completely aware. By bringing a little mindfulness into the picture we can find a deeper fulfilment and gratitude for our eating habits, which can equally lead to a more robust sense of health. As it is rightfully said that “Health is not about the weight you lose, but the life you gain”. So here is hoping that we all become more mindful with our habits and bring about a positive change in our life.