Mindful Eating

quinoa salad with salmonMindful Eating

We’ve all seen the before and after memes of working from home – essentially, we emerge from isolation weighing an additional 10-20kg after having such easy access to our fridges and pantries!

Most of us eat for reasons other than just hunger – and this is part of the joy and social side of eating. However, in times of uncertainty, stress, or changing routines, many of us reach for food for comfort or distraction. In these iso-times, with the fridge and pantry so close by, this can lead to us eat far more than we need.

So how can we stay productive and avoid snacking or grazing all throughout the day? A good way to manage this is through mindful eating.

Mindful eating, in essence, means being attentive to your food and it places attention and awareness on what we eat, when we eat and how we eat. Research shows that mindful eating can help people enjoy food, feel more in touch with their body’s hunger and fullness cues and prevent overeating.

Here are our top tips to help you stay on track:

  1. Stick to a regular meal and snack times. Try to maintain the same mealtime routine you have for eating breakfast and lunch as you would at the office and avoid skipping meals. Having a proper breakfast/ lunch everyday helps you feel fuller for longer, meaning you are be less likely to graze or snack throughout the day.

  2. Prepare your snacks beforehand. Plan ahead and prepare some healthy snacks in your fridge or pantry so that you can grab them when you’re hungry.  Here are some suggestions:
    • Yoghurt, fruit and muesli
    • Handful of unsalted nuts
    • Air popped popcorn
    • Fruit/ vegetable smoothie
    • Vegetable sticks, crackers and dips
    • Hard boiled egg and smashed avocado on crispbread
  3. Keep the unhealthy snacks out of sight. Orbetter still, don’t bring the foods you don’t want to eat into the house – leave them on the supermarket shelf!
  4. Listen to your body . The next time you find yourself reaching for a snack, try pausing for a second to listen to your body – Are you hungry? Or are you bored or perhaps thirsty instead? Being aware of your hunger and fullness cues plays a key role in mindful eating, and it helps you manage your daily food intake.
  5. Eat slowly and chew thoroughly. Take time to enjoy your food and chew it well. Try putting your utensils or food down between mouthfuls and pay attention to the smell, taste, texture and look of your food, and even where it came from.  It will help you enjoy your food more, which means you’ll be more satisfied with your meals.
  6. Avoid multitasking and try to avoid distractions. Step away from your desk during mealtimes and take a break. Try not to eat while watching tv or when you’re on your laptop or phone so you can relax and enjoy your food in the moment.