Mindful Eating - The Nutrition Source - Harvard T.H. Chan School of Public Health
Mindful Eating - The Nutrition Source - Harvard T.H. Chan School of Public Health
Mindful Eating - The Nutrition Source - Harvard T.H. Chan School of Public Health
Mindful Eating
What Is It?
How It Works
Mindful eating:
considers the wider spectrum of the meal: where the food came from, how it was
prepared, and who prepared it
notices internal and external cues that affect how much we eat
notices how the food looks, tastes, smells, and feels in our bodies as we eat
reflects on how our food choices affect our local and global environment
2. Engage all senses. Notice the sounds, colors, smells, tastes, and textures of the
food and how you feel when eating. Pause periodically to engage these senses.
3. Serve in modest portions. This can help avoid overeating and food waste. Use a
dinner plate no larger than 9 inches across and fill it only once.
4. Savor small bites, and chew thoroughly. These practices can help slow down the
meal and fully experience the food’s flavors.
5. Eat slowly to avoid overeating. If you eat slowly, you are more likely to recognize
when you are feeling satisfied, or when you are about 80% full, and can stop eating.
6. Don’t skip meals. Going too long without eating increases the risk of strong hunger,
which may lead to the quickest and easiest food choice, not always a healthful one.
Setting meals at around the same time each day, as well as planning for enough time
to enjoy a meal or snack reduces these risks.
7. Eat a plant-based diet, for your health and for the planet. Consider the long-term
effects of eating certain foods. Processed meat and saturated fat are associated with
an increased risk of colon cancer and heart disease. Production of animal-based
foods like meat and dairy takes a heavier toll on our environment than plant-based
foods.
Mindful eating is sometimes associated with a higher diet quality, such as choosing
fruit instead of sweets as a snack, or opting for smaller serving sizes of calorie-
dense foods. [1]
A randomized controlled trial following 194 adults with obesity (78% were
women) for 5.5 months looked at the effects of a mindfulness intervention on
mindful eating, sweets consumption, and fasting glucose levels. The participants
were randomly assigned to one of two groups: a diet and exercise program with
mindfulness concepts (stress reduction, chair yoga, meditation, affirmations) or
the same program but without mindfulness concepts. After 12 months, the
mindfulness group showed a decreased intake of sweets and maintenance of
fasting blood glucose, as opposed to the control group showing increased fasting
blood glucose. [9] The research authors also evaluated weight loss with these
participants, but did not find a significant difference in weight changes between
the mindfulness group and control group. [10]
It is important to note that currently there is no standard for what defines mindful
eating behavior, and there is no one widely recognized standardized protocol for
mindful eating. Research uses a variety of mindfulness scales and questionnaires.
Study designs often vary as well, with some protocols including a weight reduction
component or basic education on diet quality, while others do not. Additional
research is needed to determine what behaviors constitute a mindful eating
practice so that a more standardized approach can be used in future studies. [1]
Standardized tools can help to determine the longer-term impact of mindful eating
on health behaviors and disease risk and prevention, and determine which groups of
people may most benefit from mindfulness strategies. [1]
Potential Pitfalls
Mindful eating is not intended to replace traditional treatments for severe clinical
conditions such as eating disorders. Neurochemical imbalances are a risk factor for
developing eating disorders such as bulimia and anorexia nervosa, and although
mindfulness may be an effective component of a treatment plan, it should not be
used as a sole treatment.
May not be effective as a weight loss strategy on its own, but rather a complement to a
weight loss program. Mindful eating embraces making food choices that promote
well-being and increasing enjoyment of the eating experience. Traditional
weight loss regimens focus on following a structured meal plan that may not
necessarily be satisfying or enjoyable. Combining mindfulness with a meal plan
under the guidance of a registered dietitian may reduce the risk of emotional
overeating or binge eating. [14] Research has not consistently shown that
mindfulness strategies lead to weight loss, but this may be due to the study
design not including education on healthy eating choices as part of the
mindfulness intervention.
Bottom Line
Mindful eating is an approach to eating that can complement any eating pattern.
Research has shown that mindful eating can lead to greater psychological
wellbeing, increased pleasure when eating, and body satisfaction. Combining
If you’re working from home and find that “office” time blends into all hours of the day,
schedule times in your calendar to only eat: a lunch break away from your computer, a
reserved time for dinner with your family, etc.
If you find yourself standing in your pantry or staring in your refrigerator, pause and ask
yourself: “am I truly hungry, or am I just bored or stressed?” If hungry, eat. If boredom or
stress is the source, reroute your attention to an activity you enjoy, call a friend, or
simply spend some time breathing.
If you have a craving for comfort foods, pause and take a few in-breaths and out-
breaths to be fully present with your craving. Take a portion of the food from the
container (a handful of chips, a scoop of ice cream) and put it on a plate. Eat mindfully,
savoring each bite.
A note about eating disorders: The COVID-19 pandemic may raise unique
challenges for individuals with experience of eating disorders. [17] In the U.S., the
National Eating Disorders Association has reported a significant increase in calls and
messages for help as compared to a year ago. As noted, mindful eating is not intended
to replace traditional treatments for severe clinical conditions such as eating disorders.
If you or someone you know is struggling with an eating disorder, you can call the
National Eating Disorders Association Helpline at 1-800-931-2237, or text “NEDA” to
741-741.
A note about food insecurity: Many individuals may be facing food shortages
because of unemployment or other issues related to the pandemic. If you (or someone
you know) are struggling to access enough food to keep yourself or your family healthy,
there are several options to help. Learn more about navigating supplemental food
resources.
Related
Healthy Weight
Diet Reviews
Listen:
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Hear from Dr. Lilian Cheung as she discusses mindful eating on Duke University’s
Leading Voices in Food podcast, hosted by Dr. Kelly Brownell.
References
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