According to the American Journal of Clinical Nutrition, eating slowly can improve digestion and nutrient absorption by encouraging thorough chewing and allowing enzymes to break down food at an optimal pace (American Society for Nutrition) (Taking Charge of Your Wellbeing).
We highly encourage you to follow your doctor’s recommendations on diet, nutrition and eating habits.
So, how do we start cultivating the habit of mindful eating?
If you enjoy preparing your own meals, shopping for fresh, seasonal produce can add vibrant colors and exciting flavours to your dishes. This not only ensures you get the best taste and nutrients but also makes your meals visually appealing. Seasonal foods bring a sense of exclusivity and anticipation, as they are only available for a limited time, making each meal feel special and something to look forward to.
Creating a calming atmosphere free from distractions like screens or loud noises can help you focus on enjoying your meal. Mindful eating is all about being present and paying attention to what we’re consuming. Similarly, most restaurants often feature a calming, dimly lit atmosphere: it allows you to focus on your meal while enjoying the company of your family and friends, or even alone.
Taking a moment to appreciate the journey of your food, from farm to table, can have a very positive effect on our mental presence, health and wellbeing when consuming food. Who doesn’t enjoy food cultivated with love and passion by dedicated farmers? The care and attention given to farming and agriculture result in superior quality, which in turn leads to better taste and a more satisfying dining experience.
With every bite you take, cultivate the habit of chewing slowly and focusing on the flavours, textures, and aromas of the food. Imagine eating your favourite food, where every bite is a delight. While it’s not always possible or advisable to indulge in your favourite food every day, tuning into the sensory experience of eating can lead to greater happiness and satisfaction.
Our body communicates with us more than we realize. It tells us when we’re hungry and when we’re full, but if we’re constantly distracted by our surroundings, then it’s hard to recognize those intangible signals. Everybody is different and learning to pay attention to how we personally feel helps us manage our food intake in a healthier way, preventing overeating, or skipping meals.
It's no secret that hydration is crucial for maintaining cognitive function. Being dehydrated affects our mood, concentration, and energy levels, all of which are important when consuming food. Lack of hydration can impact food intake because our bodies sometimes confuse thirst with hunger. According to the Institute of Medicine, people often misinterpret thirst cues as hunger cues, leading to unnecessary snacking or overeating in an attempt to feel satiated.
Mindful eating, as we’ve explored, is a transformative approach to nourishing both our body and mind, especially during the vibrant summer months. By integrating mindfulness into our eating habits, we can savour each bite, enhance our digestion, and build a healthier relationship with food and a healthier version of ourselves. As always, here are some perks you can use to enhance your relationship with food.
Recommended perks for a mindful consumption
Restaurants – Venngo supports multiple local, chain and popular restaurants, please use the “Food & Drink” category to locate the ones accessible to you.
Revitasize & Total Cleanse – Two healthy juice companies using locally-sourced and organic produce.
Fraîche Table – A subscription-based meal planning service created by a dietician aimed at helping busy people eat proper meals.
SPATULA (ON), Chef’s Plate, We Cook, HelloFresh, Fresh Prep (AB, BC,) Bio Raw (Plant-based): Meal kit options for those who are not passionate about cooking, don’t have time to go grocery shopping, or both!
Factor (ON, QC) – Dietician-approved pre-made meals
truLOCAL (Canada-wide), Globe Meats (GTA only) – High-quality meats sourced locally
Voilà, Walmart Grocery delivery: Use grocery delivery to make eating at home easier than ever!
Junction Fromagerie (GTA only), Fromage Fine Cheeses and Gourmet Food: For the occasional indulgence or parties at home, here are some recommended cheese companies.
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Thrive Nutrition Coaching (On), Canadian Mindfulness Centre (ON), JM Nutrition (ON), ClubNutriChoix (Quebec), Turnip the Beets - Holistic Nutrition & Wellness (Ottawa): If you need a little help reaching your nutrition goals, consider consulting a nutritional counsellor.