March was National Nutrition Month. This year’s theme is “Savor the Flavor of Eating Right”. The theme encourages us to take time to enjoy our food, appreciating the flavors and experiences that it provides. Mindful eating is about using your senses and listening to your body to be aware of what you are eating, why you are eating, as well as to enjoy the experience. According to Baer et al., mindfulness practices advocate the regulation of attention through nonjudgmental focus on thoughts, feelings, and/or sensations. In fact, application of mindfulness principles can impact weight loss, decrease food cravings, and decrease Body Mass Index (BMI).
In a study recently conducted, researchers Kidd et al., implemented eight weeks of mindfulness practice to a group of twelve obese women. These eight sessions consisted of lessons on mindful awareness, the mindful environment and being in the moment, non judgment, letting go, and practicing acceptance, all to outline mindful eating and its principles while gaining acceptance of one’s self. The implementation of these sessions increased self-efficacy in the participants and their knowledge on how to understand their eating habits.
The Center for Mindful Eating describes the principles of mindful eating as deliberately paying attention in the present moment, being aware of your thoughts, emotions and physical sensations. It is allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation. Taking the time to read ingredient and food labels impart additional knowledge regarding the content of your food so that you know exactly what you are putting into your body. Mindful eating can also be practiced in meal preparation. Knowing not only what you are eating, but why you are eating it will help to establish more intent and meaning to your meals, helping you to gain awareness of how you can make choices that support overall health and well being.
For more information on developing sound eating and physical activity habits, check out our blog post, Five Health Habits to Adopt in 2015! Also, head over to Recipes for Health & Yumminess for some new recipe ideas.
Enjoy,
Kellsey O’Donnell
Eat Fit Health Intern
Graduate Student, Drexel University
MS in Human Nutrition, 2016