Aina sits in a cozy warung, a fragrant plate of nasi lemak in front of her. Instead of scrolling her phone, she takes a deep breath, savoring the rich aroma of coconut rice, crispy anchovies, and spicy sambal. She picks up a spoonful, letting the creamy egg yolk mix with the sambal’s heat and the crunch of peanuts. For the first time, she truly tastes her food. She makes sure to savor every bite. Halfway through, she realizes she is done and fully satisfied. Placing her spoon down, a sense of calm washes over her. This is mindful eating and it is not about the rules and protocols, it is about being present, enjoying each bite, and honoring the body’s needs. She is not just eating out of habit but to fulfill all her five senses.
What is Mindful Eating?
Mindfulness is “the awareness that arises from paying attention, on purpose, in the present moment, and nonjudgmentally”. In simpler terms, it means being fully present and focused on what is happening right now, without letting your mind wander or judging the experience. When applied to eating, it is called mindful eating. Mindful eating is about paying close attention to the entire eating experience. This includes noticing the taste, smell, texture, and appearance of the food and being aware of your hunger and fullness cues.
Many people today find it difficult to keep a healthy relationship with their eating habits. They frequently consume unconsciously, without thinking about eating as a wholesome experience. Mindless eating happens when people eat without paying attention to their food or hunger levels. This often occurs while multitasking, such as watching TV, working, or using a phone. According to Wansink (2010), mindless eating is a significant contributor to excess calorie consumption because people fail to notice when they feel full. Over time, this behavior can lead to weight gain and unhealthy eating patterns. Mindless eating highlights the need for conscious engagement during meals to prevent overconsumption and promote healthier eating habits.
Mindful eating transforms the way individuals approach food by enhancing self-control, motivation, and awareness of unhealthy habits. By observing cravings and emotional triggers without judgment, it weakens impulsive reactions, reduces cravings, and sharpens sensitivity to hunger and fullness cues (Gawande et al., 2019). This practice encourages portion moderation and healthier food choices, as mindful eaters often consume less energy-dense food and focus on the sensory pleasures of eating, like taste and texture. Research also shows mindfulness fosters healthier diets, strengthens decision-making, and reshapes how the brain perceives food, making nutritious options more appealing (Farrar et al., 2022; Sala et al., 2020). Additionally, mindfulness lowers cortisol levels, reducing stress and supporting emotional well-being, which is especially beneficial for those struggling with anxiety or depression (Sanada et al., 2016).
Transform Your Eating Habits, One Mindful Bite at a Time
The principles and basics of mindful eating are super straightforward and simple and surely be easy to follow along. According to Monroe (2015), the principles include ;
- Slowing down while eating. Chew your food thoroughly, take smaller bites, pause between bites, and sip water as you eat. This helps you make eating a more fulfilling and significant experience by encouraging relishing every bite of our meals.
- Paying attention to your hunger and fullness cues. Ask yourself: “Am I eating because I’m hungry, or is it out of boredom, stress, or habit?” This helps you stay in tune with your body’s needs. You can also use hunger cues cards to help you assess the cues better.
- Minimizing distractions. Turn off the TV, put away your phone, and avoid background music while eating. Instead, sit at a proper dining table to focus fully on your meal.
- Making eating a sensory experience. Take time to appreciate the look, smell, taste, and texture of your food. Enjoy every bite and make mealtime a moment of pleasure and gratitude.
How Diverse Traditions Inspire Mindfulness
As a matter of fact, all these basic principles of mindful eating might seem familiar for some. Indeed, mindful eating has long been engraved in cultures all over the world, and we might have missed it as missed it as a norm.
- Malay culture, the assimilation of Islamic teachings guides followers to eat in moderation and be grateful for each meal. Following the sunnah, meals often begin with a prayer (dua), chewing food thoroughly to help in digestion and stopping before feeling full.
- Chinese culture emphasizes mindfulness through the use of chopsticks, which slows down eating pace and encourages smaller bites with thorough chewing.
- Indian culture, influenced by Ayurvedic principles, promotes choosing foods based on one’s dosha (body constitution) and eating slowly to enhance digestion and awareness.
- Indigenous Malaysian communities like the Iban, Kadazandusun, and Bidayuh, traditional food practices emphasize mindfulness through respect for the environment and its resources, highlighting taste and texture through mindful preparation.
- Japanese culture follows the concept of Hara Hachi Bu, where individuals eat until they are 80% full, a practice by Okinawan elders to prevent overeating while reinforcing mindful eating principles like chewing and eating slowly.
Making Mindful Eating Work for You
Easier said than done, adapting mindful eating into daily life could be challenging due to hectic schedules. However, with small and practical steps these can make a big difference. Here are some simple ways to incorporate mindful eating into your daily routine :
Plan and prep meals in advance:
- Prepare meals ahead of time such as during holidays/weekends to avoid last-minute fast-food choices.
- You can also prepare nutritious options like fruit, nuts, or yogurt on hand to prevent mindless snacking.
Set a dedicated dining spot and create a distraction-free zone:
- Step away from work/study to make meals more intentional. It is important to avoid eating while working, scrolling, or watching TV by focusing solely on eating. Focus on the taste, texture, and aroma of your food.
- Social meals can also help you stay present while eating.
Schedule mealtimes:
- Set reminders to eat before extreme hunger leads to overeating.
- Even on your busiest days, set a timer and give yourself at least 10-15 minutes for meals.
Use smaller eating utensils:
- Prepare smaller forks or spoons as this will naturally slow down your eating pace. You can also use different utensils like chopsticks that encourage slower eating pace.
Final Thoughts
In conclusion, mindful eating is a practical and transformative approach to build a healthier relationship with food, even in today’s fast-paced world. By overcoming challenges like busy schedules, fast food reliance, and digital distractions, small intentional habits can lead to greater awareness and enjoyment of meals. Therefore, along with consistency and a focus on staying present, plus the reduction of negative eating behaviors, mindful eating offers significant benefits for both physical and mental well-being. These practices begin to emerge as an alternative approach for healthy weight management, chronic disease management, and mental health improvement.
Atirah Mohamad and Muhamad Faris Hani are final year Dietetic student at Universiti Kebangsaan Malaysia & Dr Munirah Ismail is a Dietetic Programme Lecturer at Universiti Kebangsaan Malaysia.
References:
- Kabat-Zinn, J., 2003. Mindfulness-based interventions in context: past, present, and future.
- Keesman, M., Aarts, H., Häfner, M. and Papies, E.K., 2017. Mindfulness reduces reactivity to food cues: underlying mechanisms and applications in daily life. Current addiction reports, 4, pp.151-157.
- Warren, J. M., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutrition research reviews, 30(2), 272-283.
- Jordan, C. H., Wang, W., Donatoni, L., & Meier, B. P. (2014). Mindful eating: Trait and state mindfulness predict healthier eating behavior. Personality and Individual differences, 68, 107-111.
- Tapper, K. (2022). Mindful eating: what we know so far. Nutrition bulletin, 47(2), 168-185.
- Wansink, B., 2010. From mindless eating to mindlessly eating better. Physiology & behavior, 100(5), pp.454-463.