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MINDFUL EATING

December 3, 2020

Remember, “YOU ARE WHAT YOU EAT” and “NO DIET IS PERFECT EVER.

Though nutrition advice in the media can be confusing at times, we are not lacking in science-based information on what to eat to maintain our health. Also, early life nutrition may be the key to successful eating habits later in life. Eating while doing something else increases the chances of a person gaining excess weight, but regardless of how much we weigh, this distracted or mindless eating is an unhealthy habit.

Hence, practising “mindful eating” can help transition from a “good vs. bad” relationship with food to an “all foods fit” mentality.

WHAT IS MINDFUL EATING?

Eating mindfully is not about perfection, but rather building a healthy relationship with all foods. When you are watchful, you notice how your stomach expands and feels fuller while you are eating. You experience each bite from start to finish. You slow down every aspect of the eating process to feel connected to it. Eating mindfully isn’t just helpful for limiting your food intake. This practice is meant to complement your personal, healthy eating style.

Aim to meet your daily goals for fruits, vegetables, lean protein, whole and enriched grains and dairy, while enjoying each bite more mindfully.

BENEFITS OF MINDFUL EATING

  • Reduce overeating and binge eating.
  • Helps lose weight / gain healthy weight thus helping maintain normal BMI.
  • Cope with chronic eating problems such as Anorexia and Bulimia and reduces anxious thoughts about food and body.
  • Improves sugar control.
  • Basically makes you love the food and develop a positive relationship with food.

The best Nutritionist are on Cloudnine, book a video consultation now

MINDFUL EATING TIPS

  • Rate your hunger: Are you responding to an emotional want or responding to your body’s need

  • Take a break: Slowing down and eating and stopping when body says its full.

  • Attend to your plate: Multitasking and eating is a recipe for not being able to listen deeply to your body’s needs and wants.

  • Savor the flavor: Focus on chewing your food slowly to let the flavors and aromas fill your senses.

DIFFERENCE BETWEEN MINDFUL AND MINDLESS EATING

  • MINDFUL EATING
    MINDLESS
  • Eating triggered by emotional rather than physical hunger.
  • Knowing your hunger and fullness cues.
    Multitasking while eating (watching TV, driving, or talking while consuming food).
  • Sensing and savouring food—truly tasting it.
    Skipping breakfast or other meals.
  • Eating to nourish your body
    Ignoring hunger and body cues (a rumbling stomach or low energy).
  • Being present and aware of your appetite as it changes.
    Continuing to eat despite feeling full.
  • Having a conscious awareness of your food choices.
    Allowing the shoulds and shouldn't to dominate food consumption
  • Acknowledging food for what it is rather than categorizing it as good or bad.
    Following the motto “Live to Eat” rather than “Eat to Live.

Must Read: Your Eating Habits Become More Important When You’re Pregnant

HOW TO ATTAIN MINDFUL EATING STATE

  • Eat with an appetite and not when you are extremely hungry.
  • Start with a small portion.
  • Eat slowly.
  • Chew thoroughly. Feel the aroma, texture and flavor of the food.
  • Pause between the meals.
  • Don’t skip any meal.

Watch Video on Food to avoid in PCOS

Take care, eat well and for any further guidance on mindful eating-contact your nutritionist today :)

BY,

DIVYA. R

NUTRITIONIST – OAR CLOUDNINE


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