How to practice mindful eating and make the most of every bite to improve your health and wellbeing
We’ve all done it before – eating on the go, snacking in front of one or more screens, indulging when we’re not hungry, and rushing through meals. It’s even become the norm for some. However, these are not harmless habits.
Mindful eating has been gaining popularity in recent years as a way to cultivate a deeper connection with our food and our bodies. The practice is centred on fully immersing yourself in the nutritional experience of tasting your food.
According to Márcia Garcia Eugenio, Head of Multiply Incentivised Wellness for Momentum Health Solutions, improved health and wellness lies in breaking free from this cycle of thoughtless eating and, instead, approaching each mouthful with intention.
To help start you on your journey and guide you in making mindful eating a fun and positive practice, Momentum Multiply has created the 5Ms of truly mindful eating:
1. Make time
Set time aside for meals. This will ensure that you don’t hurry while eating and end up just gulping everything and anything down. Not eating enough times in the day can result in actually eating more than you need at your next meal.
2. Minimise distractions
Aim to be fully present with every meal – turn off the TV, put down your phone and step away from any other distractions. Except for good company, of course – sharing meals with friends or family is a great way to connect.
3. More chewing = smoother digestion
Take your time and chew your food slowly and thoroughly to make sure that you savour each mouthful. This will help you experience the depth of your foods’ flavour, texture and taste.
4. Mind the 80/20 Rule
Research suggests that to achieve a healthy diet, 80% of your daily intake should consist of nutritious food such as fruit, vegetables, high-fibre carbs and protein. So stop before you eat – and intentionally choose based on what you’ve already eaten and what you’re still planning to consume.
5. Make it an experience!
Different foods have different textures, tastes, and consistency. So, when you eat, opt for a variety of food to add to the experience. This provides you with a wider spectrum of valuable nutrients and encourages you to make every meal worth sitting down for.
Truly mindful eating is not a one-size-fits-all approach, and it may take some time and practice to develop. However, the benefits it can offer are limitless. Adopting a more mindful approach to your overall health, from eating to keeping active and everything in between, will result in endless benefits.
To guide you on your holistic wellness journey, Momentum Multiply’s new products, Multiply Inspire and Multiply Engage, help members live a healthy and balanced life by rewarding them for improving both their physical and mental health.
Visit multiply.co.za to start your journey and unlock the priceless value of holistic wellness.