Mealtime Mindfulness: Food for Body & Soul

Written by Kristen Pruett-Tatum
Part of National Nutrition Month 2013

Pictures by Kristen Pruett-Tatum

Eating right does not have to be complicated or about deprivation.  For me, “Eat Right, Your Way, Every Day” can be as easy as refocusing your attention and rediscovering the internal cues inherent to all us.  It can start with simple things, like noticing how you really feel before you eat.  Are you hungry, bored, fearful, angry, anxious, or sad?  If the answer does not include physical hunger, try a healthier coping strategy, like talking to a friend or going for a walk.  If you are truly hungry, think about which foods would make your body feel most nurtured.  After selecting a meal, take the time to really experience it.  Enjoy preparing it.  If you have kids, let them help.  Consider spiritual or cultural meanings of your food, and all of the factors in nature and coordinated efforts of people all over that brought this food to you.  Turn off distractions, sit down, breathe deeply, and chew slowly.  Revel in your senses: the array of colors, textures, aromas, and flavors.  Use this precious time to appreciate and really listen to the loved ones with which you share your meals.  What are they curious about, struggling with, or discovering today?  Listen within and ask yourself if you are still needing nourishment, or if you starting to feel full.  Are you still enjoying the flavors and textures, or are you unconsciously devouring?  After the meal, you can continue checking in to see how your body feels over the next few hours.  Do you feel energetic, light, sluggish, or uncomfortable?  Use that information as a guide to wisely select foods in the future.   Eating right can be simple, flexible, and enjoyable.  If approached with mindfulness, it may not only fuel your body, but can be a gateway to better health, relationships, and quality of life.

Additional Mindful Eating Resources:

Hanh T. N., & Cheung, L. (2010). Savor: Mindful Eating, Mindful Life. New York:  HarperCollinsPublishers.

Harris, C.  (2013, March). Mindful Eating — Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease. Today’s Dietitian, 15(3), 42.  Retrieved from http://todaysdietitian.com/newarchives/030413p42.shtml#.

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