The Lanby’s Tips For Mindful Eating

Overview 

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Mindfulness comes down to being present and self aware. Through mindfulness, we can appreciate our surroundings and avoid getting overwhelmed. You can apply these same principles to your relationship with food and in turn improve your overall health.

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• Allow nutrition to become a relevant factor in your ingredient selection and in the way you choose to prepare your meals.

• Cater to all of your senses by choosing foods that are satisfying and nourishing.

• Acknowledge personal preferences to food (like, dislike, or neutral) without judgment. Notice

but don’t evaluate foods as good or bad.

• Acknowledge that there is no right or wrong way to eat. Rather, there are varying degrees of

awareness surrounding how we experience food.

• Accept that everyone has unique eating experiences and preferences.

• Direct your attention to eating at set meal times, as opposed to continuously.

• Be aware of the interconnection between earth, living beings, and cultural practices, and the

impact of your food choices on those systems.

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Goals of mindful eating

• Decreased anxiety and stress

• Decreased binge eating episodes

• Decreased markers of inflammation

• Improved digestion

• Weight management

Mindful Eating 101

1. Sit down and unplug.

Make time to sit down and eat. Avoid watching TV, texting, or working during your meal. Instead, pay attention to your food and how you consume it (eating too quickly, eating without tasting).

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2. Eat slowly.

The brain needs ~20 minutes to register you're eating and that you've had enough food. Pause between bites: set the fork down, chew, and pause before the next bite. You should aim to be satisfied, not full. Eating slowly prevents overeating, reengages hunger/satiety cues, and prevents unnecessary weight gain and digestive distress.

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3. Chew well.

Digestive issues like gas, bloating, and indigestion are often a result of not chewing enough. Enzymes in the mouth begin the digestion process: the longer food is there, the easier it moves through the GI tract and can absorb vitamins and minerals. Aim to chew 30-50 times until food has a fine, pulp-like texture.

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4. Sip, don’t gulp.

Excessive liquids during a meal can cause gas and bloating, so sip liquids during your meal, and for 15 minutes before and after.

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5. Embrace your senses.

Be fully present: take a look at the component pieces of your plate to observe their colors, textures, aromas, sounds, and finally tastes. Stimulating all of the senses can help you slow down and enjoy the experience of eating.

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6. Eat only when you’re hungry.

Hunger is a reminder that your body needs energy and nutrition to function. Avoid emotional snacking: stick to a schedule and listen to your body. Ask yourself why you're snacking: is it to satisfy hunger or boredom?

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7. Be grateful.

Acknowledge the time and effort involved in creating your meal: from the ingredients, to the preparation, to the presentation that brought the foods onto your plate. Acknowledge the good fortune you have to be enjoying this meal before digging in, and be sure to thank whoever made it!



As you eat your meals keep these tips in mind. They will help to optimize digestion, slow down, and (most importantly) enjoy your food and quality time with yourself or those around you.

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The Lanby can help build personalized diet and lifestyle plans that will help you form better habits and encourage you to improve your overall health. Book a free consult!

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