Mindful eating

For many, the process of eating can be filled with negative thoughts and emotions. Somehow a dichotomy has been created between different types of foods. Macaroni and cheese are labeled as “bad” and something you should feel guilty for consuming, while a salad is “good” and always a better option. It’s undeniable that some foods are more nutritious than others and a certain balance of both needs to be maintained, but creating a moralizing narrative around eating habits can do more harm than good. The culture of restrictive fad diets inevitably created this sort of climate and potentially promoted unhealthy relationships with food. 

In recent years, some experts have proposed a new approach to consuming food – mindful eating. Harvard School of Public Health describes this technique as a focus on the experience of eating, bodily sensations and food-related thoughts, all free of judgment. The overall goal is to promote a more enjoyable and present eating experience. Some examples of eating mindfully could include reducing distractions (like screens), noticing how internal/external cues impact how much is eaten, acknowledging how the body feels after eating and even expressing gratitude. While these might seem like small and insignificant changes, there have been studies that suggest the opposite. The Nutritional Research Review published a literature review on 68 studies on mindful eating, they found that these strategies helped improve eating behaviors like recognizing feelings of fullness accurately, slowing the speed of meals and having greater control over emotional eating. Harvard School of Public Health also cited a smaller study where mindful eating was correlated with improvements in depression, controlling overeating behaviors and weight loss.  

Mindful eating is most certainly not for everyone. Despite some of these techniques being incorporated into treatment plans for eating disorders, they should not be the sole treatment. Additionally, mindful eating is most likely not going to be an effective weight loss strategy for most. Because mindfulness focuses on the enjoyment of eating and overall well-being, it lacks the planning and rigidity that usually would accompany a typical weight loss program. So if fat loss is a medical and health goal, following a mindful approach to eating may simply not be enough. 

Despite these several drawbacks, many individuals could still benefit from incorporating a more thoughtful approach to eating. Because these concepts can be applied to most eating patterns, like vegetarianism or veganism, there is little reason to not attempt to implement these ideas into practice.

By: Nicole Hardt