How mindful eating built my healthy relationship with food
Snacking was my guilty pleasure.
Particularly sweet snacking.
There was this knocking need, almost automatic even, where my body would constantly ask for anything sweet in the form of breads, cookies, and pastries at any given time of the day.
Memories of grabbing a spoonful of sugar to snack on, biting off bare butter straight from the refrigerator, or eating random biscuits laying around were just some of the things I’d instinctively do.
It was always acknowledged, always reciprocated.
It wasn’t until late 2021 when I decided to take my relationship with food seriously when I learned about mindful eating.
Mindful eating is the process of paying attention to your actual eating experience without judgment.
Key words: Without judgment.
Despite the joy food gave me, I realized a whole lot of judgment would come into my eating. And the bigger judgment came from the fact that I wasn’t doing anything about my bad eating patterns.
It took a whole lot of self-control not to cave into a fad diet or take in the plethora of information available on social media. Admittedly, it was tempting to do something quick and fast just to “fix the problem” but I was certain that I didn't want to get into any impulsive behavior or temporary regimes. I also knew that I wanted guidance from both a nutritionist and a trainer to get me going and I wasn’t going to self-impose.
My intent was clear: I wanted to create long-term, sustainable changes in my lifestyle. I didn’t just want to lose weight, get toned, or impose unrealistic goals. I wanted to change my behavior, see how my mind and body adapts, and take it from there to make it consistent.
Since I’ve shared the more formal definition of mindful eating, let me share what it means to me:
Mindful eating is the knowledge that what I have eaten is sufficient and the choice to be happy with it.
If that resonates with you as an end goal, do continue reading as I share some helpful ways that allow me to practice mindful eating on a daily basis.
1. View food primarily as a need versus a want.
Though food is definitely a want, food, at the very core, is a need. The human body literally needs food to function and survive.
I had to understand that food isn’t just made to make me happy but is a source of nourishment for my body.
Once I started embodying this thought, I naturally respected my body more. The desire to take care of my health strengthened which meant safeguarding the food that enters my body.
Is the food I’m consuming giving energy and nourishment to my body?
Does my body really need this right now or am I using food to channel instant gratification?
Is this food enough to give me energy for the day or am I depriving my body from what it needs?
Do I really want my body to run on all these glazed donuts?
You get the gist.
2. Reject the dieting mindset and be present.
Probably one of the biggest challenges out there. There’s this tendency of deprivation or overcompensation when we eat. Either we deprive because we’re scared of the effect of the food on us or we just continue and say we’ll start getting healthy some other day.
After strictly following a nutrition plan for a good three months, the fear of eating on my own, without the guidance of the plan, was too real. I couldn’t eat properly because I was scared that all the months worth of hard work would just be wiped out in a day’s worth of meals.
Slowly, I made my way back by reminding myself how eating is an activity I love. I shouldn’t punish myself for eating the “bad” stuff or eating “too much”. I wasn’t going back to the old me anyway and my desire to maintain a healthy relationship with food and fitness wasn’t going anywhere. That in itself is a commitment, so the rest will follow.
With that, being present during mealtime has helped me tremendously. Being present is being in the actual moment of eating. Enjoying the smell of the food, the visuals of the food, and even chewing food slower — all these things we often don’t notice at first are crucial so we take mealtime with more importance. It’s getting in the actual moment of being still and consuming food versus the usual tendencies of using your phone or talking to your friend while chewing away. Just being present.
3. Understand what makes your food.
Now I won’t go all nutritionist, dietician, or gym bro talk. I leave your more in-depth food plan to those guys.
Calorie and macro counting is definitely a huge help to hit specific fitness goals. I personally owe that phase of tracking and monitoring as to why I am now kinder to my body. But what I found sustainable in the long run so I can have a healthy relationship with food was educating myself of the fundamental food groups (ie. protein, carbohydrates, fats) and ensuring I’m able to keep my meals balanced by incorporating these. This way, I “measure” food not by the number but by its type or food group.
When you know the type of food that go in your body, you get a sense on how to regulate and adjust throughout your days. This way, your thinking isn’t just based on the feeling of “I’ve eaten too much of this” or “I’ve eaten too little of that.” Instead, you base your eating decisions on what you rationally need to nourish your body.
If a fitness or health app helps you, by all means, do so. I used a Google Sheet in the past to track my daily food intake, gut health, exercise, and water intake. It’s just extremely crucial to actively stop yourself if you see that tracking becomes detrimental to a more sustainable practice. Ultimately, you’d want a practice where you are able to enjoy food — whether you count or not.
4. Cook your food.
A huge game-changer. Preparing and cooking the food that goes into your body makes you appreciate food more. It stimulates your senses and readies your body to accept food as nourishment.
A bonus is discovering how the most basic ingredients can make the best meals, which will eventually make you want to take charge of what you eat.
5. Balance, balance, balance!
One meal won’t ruin your life. One weekend of “cheat food” won’t either. Frankly, it’s your inconsistency and non-commitment that will.
Mindful eating is a journey. It takes practice. It takes pivoting and adjustment along the way. If today you were able to do well and the next day you faltered, it’s okay.
Don’t hate yourself if you can’t control but also don’t be too obsessed with your goals that it comes to the point that food becomes a mere element you play around with.
After all, food should be enjoyed.
