Mindfulness in eating

Mindfulness has been used for some time in the so-called alternative circuit, where you have to think about accepting what presents itself in life in a self-evident way. This is a counterpart to the autopilot that has crept into Western culture in particular. Mindfulness in eating, as it were, builds on these thoughts. How does it work?

What is mindfulness when it comes to food?

It is actually part of mindful living and nutrition is of course part of that. But before we can talk about nutrition, it is important to first feel and experience your body. As if this were a given, many people find this subject laughable or at least questionable. But that is not the case, because in Western culture we have increasingly started to live in our heads and for many people it is not self-evident that they can really feel their body!
To be mindful with food , it is important to start with the basics, your body. Move and experience what you feel, consciously consider the moment when you have to poop and pee. That may sound strange, but it is absolutely not. In addition to the theory about nutrition, it is important to also experience what it does to you. Sometimes you have to dig into the memory of what certain food has done to you and often people quickly lose it. A list of questions and some deep digging into your memory may help.
Consider , among others, the following:

  • When was the last time you had some kind of muscle pain and was this caused by sports or other intensive exercise?
  • Is your stool normal, where you don’t have to push but it doesn’t come out as water?
  • Is your pee clear in color?
  • Is there any food that your body reacts more strongly to? For example, spicy food or greasy food?
  • If so, what do you feel in your body and what does the stool look like afterwards?
  • When you are hungry or thirsty, how does your body react (really hungry feeling, a little faint, headache, etc.)?
  • Do you ever ignore your feeling of hunger?
  • Are you ignoring a feeling of hunger?
  • If not, what does this do to you afterwards?
  • Do you ignore feelings anyway (general aches and pains, dizziness, headache, stomach ache, body flexibility, your muscles in general)?


Awareness about nutrition

Once you have started to become aware of your body and what happens in it, it is important to hold on to this and experience it as a kind of second nature. This way you can start with a balance between nutrition and what your body needs. Cravings are something that is only in your mind, while hunger is something your body asks for.
Then of course the next question is how to deal with that feeling of hunger. Simply put something in your mouth, as a hunger slake or consciously look at what you are taking in. You should think of products that add something to the range of vitamins and minerals you need every day and this in products that you like (no one is able to keep up with eating endlessly). Consciously look at what you are going to eat, and in general the scale of five can be adhered to. However, you should not take this for granted, because then you go back on autopilot.
For example, carbohydrates are contained in various products and we often consume more than we use. This means that if you are thinking of a bread meal, but you already have carbohydrates from other foods (e.g. a banana), you can also grab something else. For example, have you already finished your two pieces of fruit for the day? If not, try a bowl of red fruit, possibly combined with some low-fat yoghurt or cottage cheese. A delicious soup with fresh ingredients is also possible.

Prepared food

While you are working on the awareness process, it is also good to be careful with prepared food or at least to look at the packaging for its composition. Many prepared products (and the supermarkets are full of them) contain ingredients that you do not want at all. A few slices of bread already contain enough salt for the day, but salt is often added to products. The result is that you consume too much salt and people react differently to that, but it is certainly not good. Fresh products are always much better, then you know exactly what you are getting.


This does not mean that you have to frantically calculate what and how much you have consumed, as the awareness process around your body and nutrition is important for that. Knowing broadly what you need to function well and then thinking about what you consume every day is more important than an abacus. It must be tasty and balanced and if you feel your body and that feels good and you do not react strangely to the food that you consciously consume, you have taken an important step towards being mindful about your diet.

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