Try the practice of mindful eating

By Diarmuid Duggan

In this time of uncertainty and restricted movement, we find ourselves spending more time indoors with our family, loved ones, significant others or alone.

This may create an environment where there can be a whole host of mixed thoughts and feelings, both positive and negative that can influence how we eat.

If you can’t face yet another diet regime and commit to the ‘all or nothing’ approach dieting tends to lend itself to, there may be an alternative. Mindful eating practise allows us to curiously explore our own personal experiences of eating in a non-judgmental way.

When practised it may allow us to:

· Reconnect and become more aware of our physical cues for hunger and fullness to help us start and finish eating in a more controlled manner.

· Have a more positive relationship with food and eating

· Give us the confidence that we can make the most suitable choices

Hints to get you started:

· Check in with yourself before you eat - am I eating for hunger, boredom, stress?

· Eat at the dining table - turn off the TV and phone while eating.

· Take a few deep breaths to calm yourself before you begin to eat.

· Eat slowly - put your fork or spoon down between bites.

· Slowly and thoroughly chew each bite.

· Wait until you completely swallow each bite before you pick up your utensil to eat the next bite.

· As you chew, notice the texture, smell and the taste of the food.

Pause in the middle of your meal and rate your fullness level. You don’t have to end your meal at this point. This is just a time to check in with your body and taste buds.

Mindfulness can be learned; it’s quite a nebulous concept to explain but it’s all about being in the present moment and enjoying it; an opposite approach from the frantic and distracted way many of us eat now!

Diarmuid Duggan, BSc Sport & Exercise Science, PgDip in Nutritional Science, PgDip in Dietetics, Ma Cognitive & Behavioural Therapy.

Diarmuid is Dietetic Manager at the Bons Secours Hospital Cork