CHOOSE MINDFUL EATING OVER MINDLESS EATING

 

Life has truly changed as we know it. While continuing to navigate through the global pandemic and adapt to the new norm, it is important that health remains a priority.  Working from home and attending school remotely has become commonplace for ourselves and many of our loved ones. Managing stress properly and maintaining other healthy behaviors are important, especially as we are role models for those we care for. Whether it be our little ones, our teens, or our students – they all look up to us in some way. Providing a safe environment will support them to want to make healthy lifestyle choices. 

In this post-COVID-19 era, it’s likely to expect that your child or teen will have anywhere from 4-7 hours of screen time a day solely for school. Aside from this, the younger generation has also become consumed by social media apps, TV, and video games. These considerations, along with the fact that most people simply aren’t leaving their houses, make it easy to become mindless with eating habits.

Mindless eating is a real thing. And most people aren’t aware that they do it because the majority of food-related decisions that are made daily are dictated by our unconscious mind. Food is what fuels our brain and our body. So, it would only make sense that when our brain is distracted, it’s more difficult to make mindful choices. Distractions can result from various factors that include, but are not limited to: 

·       Eating when we aren’t even hungry, such as when we’re bored

·       Eating when we’re watching TV or a movie, or in a social setting with friends and family

·       Eating when we’re emotional

·       Eating when we see an advertisement/commercial that causes a craving that wasn’t there before

Mindless eating is directly related to overeating/undereating, stress, increased anxiety levels, and unintentional weight loss/gain. For this reason, it is beneficial to practice mindful eating rather than mindless eating.

Mindful eating is based on the concept of mindfulness, which, most simply put, is recognizing our physical, cognitive and emotional state in the present moment. It allows us to become more in tune with our emotions, feelings, and hunger/fullness cues when eating. Learning to become a mindful eater is important because it allows us to gain control over our eating habits and have a better relationship with food. Here are some tips and tricks that you can use to combat mindless eating and help you and your loved ones take on a more intuitive approach in your everyday lives:

1.     Eliminate screens and other distractions. Avoid watching TV or being on the computer and phone while eating. Focus on the actual act of eating by being in the present.

2.     Make family mealtimes special. Preparing dinner and cleaning up can be fun by including all family members! Have positive conversation at the table to promote a safe, healthy eating environment.

3.     Slow down. Allow yourself to enjoy your meal by taking your time. Pay attention to what you’re eating and how it makes you feel. Research shows that it takes your body 20-30 minutes to realize that you are actually feeling full. By learning to go slowly and to truly appreciate your food, you'll have a more pleasant eating experience. 

4.     Don’t forbid foods or use food as a reward. Forbidding certain foods will only make you or your child want those foods even more. This can cause an unhealthy relationship with food. Limit the portion size instead as this promotes a balanced eating pattern.

5.     Listen to your hunger cues. Learn to recognize and understand the difference between actual hunger and the non-hunger eating triggers. Are you stressed, bored, angry, or sad? Are you lonely? Or are you physically hungry? Asking yourself questions like these allows you to be mindful of how you feel in making a decision.

Learning to eat mindfully takes time and commitment, especially under the given circumstances our world is facing; these general tips can help guide you and your family in the right direction!

Written by Leila Ghaemi, UNH Dietetic Intern

References:

https://www.nchpad.org/1693/6799/Mindful~vs~~Mindless~Eating      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/ https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating https://www.peps.org/ParentResources/by-topic/baby-care/mindful-eating-for-familieshttps://www.eatright.org/health/weight-loss/your-health-and-your-weight/helping-kids-maintain-a-healthy-body-weight-a-cheat-sheet-for-success