Mindful eating promotes awareness, enjoyment of food; Practice focuses on physical hunger cues, sensory experiences to reduce overeating

Have you ever eaten an entire bag of chips while watching TV — without even realizing it?

Do you quickly eat all the food on your plate?

Do you find yourself grabbing food without asking yourself if you’re even hungry?

These are all examples of mindless eating.

“Most people eat this way from time to time,” said Sue Heikkinen, a registered dietitian at Kaiser Permanente. “However, frequent mindless eating can lead to less enjoyment of your food, as well as overeating.”

What is mindful eating?

Mindful eating involves eating food that is pleasing to you and nourishing to your body, according to The Center for Mindful Eating. It uses all of your senses to explore, savor, and taste. Practicing mindful eating includes learning to be aware of physical hunger. It also means recognizing the cues that urge us to start and stop eating.

This practice is not about deprivation or guilt. It’s about truly experiencing your food. It can help you feel more satisfied after eating less. Mindful eating is not a weight-loss plan, though several studies indicate it can help with weight loss and disordered eating, including binge eating.

How to eat mindfully

“When walking, walk. When eating, eat.” — Zen proverb

Like any new skill, mindful eating takes practice and can feel a bit awkward at first. Here are some tips from Heikkinen to get you started.

• Eat in a set place. Sit down to eat at the table, instead of at your desk or on the couch. Eat from a plate, not directly from the package. Minimize distractions such as television and electronic devices.
• Focus on your food. Take a moment to be thankful for the food. Notice the food on your plate. Before you even take the first bite, observe the shape and color of the food. Let your nose take in the aromas.
• Focus on the act of eating. Observe any physical or emotional sensations, such as stress, hunger, or fatigue. Chew your food slowly. Take in the texture and the sensations in your mouth. Enjoy your food without guilt or judgment. Begin to notice when the food doesn’t have as much flavor. The most flavor is in the first few bites. Aim to eat to the point of being satisfied — not full or stuffed.

“A few treats from time to time won’t derail your ongoing efforts,” said Heikkinen. “By eating mindfully, you may be more likely to enjoy the occasional treat and feel satisfied. Building a healthy relationship with food takes practice and a consistent approach.”