Don't just mind what you eat

Nutrition professor at American University, Vanessa King, says that the most important aspect of eating is "tuning in." For most people, eating has become a chore. But it's time to slow down, and make eating an experience again. Many times you eat because of the situation you are in: a social setting where everyone else is eating, to finish what’s in front of you, because you are emotionally disturbed, or just to get it done with. This can be refered to as mindless eating.

What is mindful eating?
Bringing awareness to our automatic and reactive responses to food, says Jean Kristeller, co-founder of the Center for Mindful Eating. Once we are aware of our eating patterns, we can break them and start slowing down. Shraddha Gadit,  nutrition expert at Gold’s Gym India adds that mindful eating is about knowing what you are consuming and not just counting the calories. "It's important to note why you eat at any given point of time, and to question that. For example, eating something sweet when you are upset, is bad for you."

What to change?
Slow down and focus only on your food, while eating. Conversations, TV, reading should all be put aside so you can enjoy your meal with full awareness.  "Don't multi-task while eating, says Shraddha. Set aside time for entertainment, and eat from a plate at the table, instead of standing at the kitchen counter." Annapurna Agrawal, nutritionist at Snap Fitness adds, "While eating, give it your full concentration. Chewing slowly is crucial as the digestive process begins with saliva in the mouth. If you are distracted while eating, you leave gaps between bites that can lead to acidity." Notice your food, and experience each bite, the colours, smells and the taste.

Don't feel guilty
Keep a food diary, that helps you monitor what you are eating. However, indulging by eating something sweet or giving in to a craving is fine, as long as you don't feel guilty about it. Enjoy the experience of treating yourself and it will help you appreciate your food and it's flavours. But avoid eating ice-cream out of the tub, warns Shradddha. "Serve ice cream in small bowls so you also keep track of your servings and don't overeat." The best time to indulge on your day off is at lunch time, adds Annapurna, as you have the rest of the day to use the extra energy.

Start eating mindfully today
Visualise: Before you take the first bite, visualise yourself eating slowly. Close your eyes, take a few deep breathes smell your food to identify the different aromas.

Experience the first bite: Take the first bite and focus on the texture and flavour — even move it around inside your mouth. Enjoy the bite before you swallow it. Repeat with each bite.

Chew slowly: Chewing too quickly means we eat more overall, and also makes digestion harder on the stomach and intestines. With each chew, notice the changing texture and flavours.

Take your time: The brain takes about 20 minutes to get the signal that your body is full. If you eat quickly, you’re likely to consume more than you actually need.

Use your five senses: Enjoy the sound of food while it's cooking. Arrange the food beautifully on your plate to heighten the pleasure of eating. Focus on the smell as well as the taste and feel of the food in your mouth while chewing.

Tune out and tune in: While eating, turning off distractions such as the TV, radio, computer or even reading will help you to focus in on your meal. Eat at a table where you feel comfortable and don’t allow any distractions during your meal.

Listen to your body: When you experience hunger and cravings, listen to your body to determine what type of food it really craves. A desire for salty, crunchy food, could mean you desire crunch.

Focus on sensations of hunger and fullness: Check with yourself every few bites to see if you feel satisfied. Once you do, stop eating and clean up your plate and the kitchen. You can eat again when you’re legitimately hungry.

Ditch the guilt: When you choose to eat a sweet treat, allow yourself a small amount without guilt. Focusing on hunger, fullness and satiety, as well as the experience of eating the food, leaves you satisfied by smaller amounts of the foods you crave.

Give yourself options: Eat a good mix of lean proteins, fibrous veggies and fruits, slow-burning carbohydrates and healthy fats. Stock your fridge with them and when hunger comes, ask yourself what you most want to eat at that moment….and then eat it!