Can being more tuned in to your thoughts help you manage your food intake? That’s the idea behind mindful eating.
Several studies have shown that mindful eating promotes healthy eating habits and an overall healthier diet. So, what is it, exactly?
The Idea Behind Mindful Eating
Mindful eating is eating with intention and paying attention to how food makes you feel, physically and emotionally. It’s the opposite of what so many of us often do, which is choosing and eating food mindlessly. It can help us make better and healthier choices about the food we eat because those choices come from a conscious place.
With mindful eating, you can:
become aware of the positive and nurturing side of food
use all your senses while eating
respond to food without worry
recognize when you’re hungry and full
use these hunger and fullness cues to start and stop eating
Paying close attention to the food you eat and how it makes you feel can help you break unhealthy eating habits and reduce emotional eating by separating emotional hunger from physical hunger.
Mindfulness may also help:
treat disordered eating
promote weight loss
Mindful Foods to Eat
Mindful eating can be used with almost any food. But some foods rise above the rest because they take longer to make or eat. They include:
Pomegranates — They’re not easy to get into, but they’re worth it! Cutting open a pomegranate takes time and care and so does eating the seeds. Plus, they’re delicious and good for you. This makes it the perfect mindful food.
Shelled nuts — Pistachios, peanuts and other shelled nuts also take time to enjoy. This slow process breeds mindfulness.
Edamame — If you don’t want to eat nuts, try these soybeans, which are a tasty and nutritious snack.
Artichokes — Cooking a whole artichoke is time consuming. Eating them one leaf at a time is, too!
Cherries — Removing the pits from each cherry slows down the eating process.
But mindful eating is more than just picking a certain food. To be successful, you also want to:
Sit down when you eat. It’s hard to be mindful when you’re eating on the run or standing in the kitchen while you eat.
Eat at the dinner table. Or choose another spot that’s not your desk or the couch.
Eat without distractions. Turn off the TV, put away your phone and take time away from work. Mindful eating means concentrating on your food so you’re not distracted by other things.
Make time. Give yourself enough time to enjoy the feeling of dining. Spend at least 15 minutes on nothing but eating your meal.
Enjoy each bite. When you’re eating something you like, allow yourself to savor it. Being in touch with the way food tastes and makes you feel helps you to be mindful.
Put your food on a plate. Throw away the package to make your meal more of an experience.
Resources for TRS Participants
No-Cost Health Coaching
A registered dietitian can help you with mindful eating and other nutrition-related programs. You can also work with a nutritionist, personal trainer or other credentialed health expert – and it’s included in your health plan!
Mental Health Care
Get help with an eating disorder or other mental health condition affecting your weight or health. You can see a therapist, psychiatrist or other mental health professional in person or virtually.
The Fitness Program
Get access to a nationwide network of workout facilities at discounted prices with the Fitness Program. You can also choose digital options and pay-as-you-go studio classes like yoga and Pilates. The Fitness Program is available to you and your covered dependents age 16 and older.
Well onTarget®
Get self-management programs, tips and resources to help you on your weight loss journey. Digital interactive courses and learning activities can help you with healthy eating and lifestyle changes.
24/7 Support
Talk to a Personal Health Guide, 24/7. Call 1-866-355-5999 or chat in the BCBSTX App. A PHG can help you with your wellness needs, find you a provider, make an appointment, get claims information, do cost comparisons, and more.