Mindful eating is simply concentrating on the food on your plate. Mindful eating is the simple act of being present in your body and intentionally and actively observing what you use to fuel yourself. The only rule to this approach is to never eat with guilt. The environmental benefits of mindful eating also make you notice your role, however small on this planet. Before we get into that aspect, let’s learn the science behind mindful eating and why it benefits our bodies.

What is the Science Behind Mindful Eating?

We are told that we should eat this way or avoid particular foods, and our approach to eating is driven by these thoughts. This is where we need to listen to our self-talk and understand that the focus is no good or bad food, just the food we require to grow, develop, and survive. This method of thinking strengthens our prefrontal cortex and enhances self-regulation.

As you practice mindful eating, you will notice that you are more aware of when your body feels full and hungry. This is where research found that chewing your food 20 to 30 times helps signal to your hypothalamus at the first 20 minutes of a meal, allowing our body to communicate when it’s satiated and avoiding overeating.

More research is being done on mindful eating, and they often reach the consensus that if you allow yourself to eat a full range of foods, there’s less driving compulsion and less use of food to soothe. When stressed, they release cortisol, increasing their craving for high-fat, sugary food. Mindful eating has been proven to show reduced cortisol levels with its slow, intentional approach.

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Environmental Benefits of Mindful Eating

Our plates directly affect our planet; the environment is directly affected by our agricultural and harvesting practices, which are how our food is produced, whether it is at the local farmers’ market or is highly processed food. There are positive ripple effects of mindful eating:

1. Lowers Carbon Footprint

As you practice mindful eating, your body begins to develop an appreciation of food that is satisfying nutritionally. Your body may naturally lean towards more organic and locally grown produce; after all, “what grows together goes together.” This may also cause some to lean away from highly processed meat and dairy, which reduces the carbon footprint from the resource-intensive and methane-producing industries to the packaging and delivery of such products, reducing overall carbon emissions.

2. Reduced Food Waste

Once your body is more observant of your hunger cues, you may realize when you are immediately satiated and only consuming/eating that particular amount of food, leading to fewer leftovers and an overall reduction in produce waste.

3. Reduced Pressure on Overfishing and Animal Agriculture

As people become more mindful of their diet, they also begin to understand where their food is sourced from and how it gets to their plates. This awareness can lead to people becoming conscious of overfishing and intensive animal farming, as both of these practices destroy the animals’ natural habitat and create immense pollution.

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How to Get Started with Mindful Eating?

Do you want to focus on conscious eating but are confused about where to start? Here are a few tips for you:

• Please focus on the pace of your eating and chew slowly. It might seem awkward initially, but you’ll fall into a rhythm later.
• Eliminate distractions, such as your phone or TV, as they can mess with your body’s hunger cues due to excess dopamine, causing you to overeat and waste food.
• Please take a moment to be grateful for the food on your plate and appreciate its taste, texture, colour, and how it makes you feel when you eat it.

Here is a simple exercise to follow: Mindful Breathing and Pause

Step 1: When you start with your meal, take a moment to breathe deeply 1-2 times.

Step 2: When you start eating, pause between every bite and notice how the food tastes and feels.

This exercise provides a method to understand when you are full when mindful eating and promotes better digestion.

Mindful eating is a way to go back to what we know and live on what is grown on our land to live in alignment with our values and the planet. It is suitable for your body, promoting better digestion and an excellent psychological relationship with food. Still, it also helps us be more aware of environmental influences such as the effects of agricultural practices, poultry farming, etc. leading to a more whole, complete and satisfying life.

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