Mindful eating during the holidays

What is mindful eating and why does it matter? 

Mindful eating is a practice that makes us more aware of our eating habits. It also gets us to start thinking about food for what it is – something that we enjoy and that our body needs to survive without the label ‘good’ or ‘bad’. Practicing mindful eating can support you in maintaining a healthy weight, assist in managing diabetes by listening to the body’s signals and eating the amount of food our body needs. Most importantly, mindful eating can increase our enjoyment of food.

Is it true hunger? 

Listen to your body’s hunger cues. If you’re not sure that it’s true hunger, ask yourself the following questions:

• Do I have an empty feeling in my stomach or is my stomach growling?
• Am I starting to feel tired or have I noticed a drop in energy?
• Am I beginning to think about, or starting to salivate at the thought of my next meal or snack?

If you answered no to the above questions, it might not be true hunger. Take a moment to ask yourself– what does my body really need right now. Are you feeling thirsty, bored, tired or are you reaching for some leftover holiday treats simply because they are open on the bench?

Instead of eating when you’re not hungry try:

• Closing your eyes and practicing triangle breaths – breathe in through your nose for 4 seconds, hold for 4 seconds and breathe out through your mouth for 4 seconds. 
• Stand up and stretch – try shoulder rolls or raise up onto your toes for 5 calf raises
• Check in with your surrounds – if you're outside, can you hear birds, cars or aeroplanes? Can you feel the sun on your skin? If you’re inside, what can you hear around you? What can you smell?
• Speak to a friend, in person or on the phone.

Getting started and engaging your senses 

Firstly, to have the most mindful experience – eat without the distraction of phones or television. Bonus points if the chair you're sitting on is comfortable. Look at the food in front of you. Think about its shape, its colour, and its surface. Where did this food come from? How did it get onto your plate? Where did it originate from? Was it from a paddock? A tree or maybe from the ground? What cooking was required to create this food?

Next, try smelling the food. Think – is this a smell I have smelt before? Does it remind me of a celebration or time throughout my life?

Then, the taste test – savour the food in your mouth for a moment, what does it feel like? Is it a food you’ve had before? If not, did you expect the food to taste like it does? Slowly chew the food – is it hard, soft, or somewhere in the middle? When you swallow imagine the food is in tiny pieces and feel it move to the back of your mouth, down your throat and follow it into your stomach – on the left side of your chest just below your ribs. Continue the meal in this way.

Check in with yourself 

Pay attention to your body’s signals while you eat – are you starting to feel your tummy fill up?  Instead of eating until you’re uncomfortable, try finishing the meal when you feel satisfied.  

What to do if you've overdone it 

Firstly, it happens. A day or two of overeating will not undo progress, be kind to yourself and get back to your usual routine when you can. Think about how food provides more than nutrients for our body, it provides happy feelings and time spent with family and friends. For meals where you might plan to eat more carbohydrates than usual, such as a roast dinner followed by hot cross buns or chocolate dessert, make sure to choose lower glycemic index (GI) carbohydrates such as whole grain bread or legumes with your main meal. Visit this NDSS GI factsheet to learn more about GI. Take the fun away from the table too – and suggest a leisurely nature walk after dinner which will help prevent spikes in blood glucose levels.

Mindful eating beyond the holidays 

Mindful eating can be a daily practice to assist with blood glucose management, healthy weight maintenance and overall wellbeing. For those living with diabetes, it is important to eat quality foods regularly. Everyone’s needs are different – all people with diabetes should see an accredited practicing dietitian in conjunction with their diabetes team for personalised advice.

Michelle Harris, Student Dietitian