Mind-full Eating versus Mindful Eating
Eating in front of screens or while scrolling through a gadget in one hand is such a common sight today. Unknowingly, with these screens distracting us, we lose sight of what we are eating. Our minds are too full to focus on what we are putting into our bodies. Yet it’s ancient wisdom that we are what we eat. Making good food choices and being aware of what you are putting into your mouth and the quantity of what you are putting into your mouth requires attention, intention and mindfulness. In today’s fast-paced world, eating, to many, is no longer about nourishing their bodies but to quench hunger pangs while our eyes are locked to a screen or as part of social activities. Hence, many are eating foods high in sodium, sugar, saturated fats, and/or transfats, and the ultra-processed foods which are also ultra-convenient! These calorie-dense foods happen to taste so good that controlling the quantity ingested at one go is challenging to many. In addition, the YOLO attitude is not helping.
Shifting Your Perspective
The way we view eating can significantly impact our health, longevity, and weight management. By shifting your perspective to see eating as a way to nourish your body, you can cultivate healthier eating habits that align with your wellness goals. But what role does mindfulness play in this? Isn’t mindfulness just about sitting meditation?
The truth is, mindfulness extends far beyond meditation—it is a practice of bringing intentional focus and awareness to the present moment. And when applied to eating, it can transform your relationship with food.
Your brain’s amygdala is responsible for quick, reactive emotions, often hijacking your decision-making processes when triggered by stress or cravings. Regular mindfulness practice helps:
- Increase self-awareness: Recognise triggers before they escalate into cravings.
- Strengthen the prefrontal cortex: Improve your ability to override impulsive behaviors.
- Rewire reward pathways: Gradually reduce the brain’s automatic responses to triggers, helping you make more conscious choices.
Mindful eating involves being fully present and aware of the act of eating. It means paying attention to what, how, and why you are eating. Instead of eating on autopilot or mindlessly snacking, mindful eating encourages you to:
- Savour the taste, texture, and aroma of your food and improve digestion. When you slow down and chew thoroughly, you’re more aware of the flavours and sensations of your food. This helps you notice subtle tastes like sweetness or saltiness, which may lead you to adjust your dietary preferences for healthier options.
- Recognise feelings of hunger and fullness, thus, preventing you from overeating. Your body takes about 20 minutes to send signals of fullness to your brain. By eating mindfully and slowing down, you allow your body to register these signals, contributing to healthier portion control and a better understanding of your body’s needs, supporting sustainable weight loss or maintenance.
- Distinguish between true hunger and emotional cravings. Over time, this can result in better weight management as you are better able to acknowledge emotional or environmental triggers that influence your eating and snacking habits.
In addition, practicing mindfulness, including techniques like sitting meditation rewire your brain for impulse control, as it strengthens the brain regions responsible for self-regulation and impulse control, particularly the prefrontal cortex and amygdala. This helps you to curb the emotional hijack and allow you to pause and assess food cravings instead of reacting impulsively.
Applying mindfulness into your eating habits also include making mindful food choices - choosing whole-food plant-focused choices over calories-dense fast food or snack choices, choosing plain water over sugary beverages. Reading the food labels, ingredients list and choosing the most suitable food that matches your health needs is another excellent way to make more mindful and intentional food choices.
Singapore’s Healthier Choice Label
If you are living in Singapore, you may be surprised to know that there are over 4000 different food products with the Healthier Choice Symbol, hence, it’s termed as the Healthier Choice Symbol instead of the HealthiEST Choice Symbol. Not all healthier choice triangles are the same, as they span across over 100 food categories such as convenience meals, sauces, beverages and breakfast cereals. Read the fine print beneath the little red triangle. Investing a little time to read the labels can help you choose healthier ingredients in the food or beverage products like avoiding the different types of sugar, different sources of saturated fats and trans fats as shared previously.
