Mindful eating: The idea that we pay attention to what we’re eating and how we feel when we’re eating it. We notice tastes, textures, smells, sounds, temperatures and colors. We’re aware of what’s going on inside and outside our body. And it works – we often eat less and enjoy more. It’s a practice I aim for myself and constantly teach my clients.
But what if we can’t achieve this ideal way of eating, because, as Moms, there is chaos all around?
I don’t know about you, but mealtime at my house has been anything short of relaxing since becoming a Mom. As a newborn, my son’s biological clock was amazingly synched with my hunger: The microwave was his alarm to wake up crying for food no matter how long he had been asleep. It seems like I was either trying to feed him or keep him asleep after he zonked out from nursing. I remember frequently having lunch at 3pm and wondering how I wasn’t going to die since I’m one of those people who eats every few hours!
As an older baby, I spent much of my mealtime trying to keep him from slinging food or feeding the dogs. Now as a toddler, he’s often through before I’ve barely started, and I’m actively trying to keep him from pulling dog tails or throwing toys.
How come we didn’t talk about this in my prenatal classes? Surely other families are like this too…right? Please say yes.
The concept of mindful eating brings to mind a yoga-type experience, for me anyway. But we don’t have to have perfect zen. With a few simple strategies, it is possible to eat mindfully even when we’re consumed by every thought other than our food.
5 Real-Talk Tips for Mindful Eating as Busy Mom:
- Date Your Plate: Smile at it. Give it compliments. Tell your food how pretty it is.
OK, just kidding. Although this may actually work – ha!
Put your food on a plate and make a date with your kitchen table. If there’s one tip I feel like I tell people the most, it’s this one. Stop eating at the counter, pantry and fridge. Turn off the TV and get off the sofa. Everyone sits together and eats at the same time. This practice greatly improves your mindfulness to what you’re eating, which helps you eat only as much as you’re truly hungry for and to get ultimate satisfaction out of your meal. And why do we often go looking for more food when we’re not hungry? Because we’re unsatisfied. - Look Both Ways: Take a moment to look at all the food on your plate before you start. I did this today and I swear it only takes about 5 seconds. Just notice what’s all there before you dive in.
- Go Slow: Take your time. Don’t scarf. In a perfect world, your meal would last 20-30 minutes, but that’s laughable to me as a toddler Mom. Just try to slow it down – period. Every little bit helps.
- Pause. Or as my son says, “take a bweak” halfway through to check in with yourself. Are you still hungry? Are you still enjoying the meal? Would you rather come back to it later when they’re (hopefully) asleep and you can max out your enjoyment? I do that quite a bit, especially with foods I really want to savor. If you feel too stressed to really enjoy a treat, try to come back to it later.
- Don’t Sweat It: Frustrated your meal didn’t go so smoothly? Maybe the first day you practiced these techniques, your child was sick and needed extra attention. That was me today. Don’t sweat it. Mindful eating is NOT a diet and nothing to perfect. It’s an opportunity every time you eat, and as we Mamas know, we have to be flexible. This season won’t last forever. One day we’ll have long, quiet meals and wish for the chaos again. (Right?)
It’s easy for me to write about this because I’m living it. Eating mindfully has been one of my biggest personal challenges as a Mom, even as a dietitian. So often I long for a long and slow dinner at a restaurant with my husband just so I can savor my food again. Just another reason for date nights right?
But what I want you to know, and what I often remind myself, is that it’s a strategy not a sin. Mindful eating is a technique designed to help us, and as with all things mindfulness, we get better with practice. But it’s not a time for you to feel guilty or bad if it didn’t go as planned. Just enjoy the times it does.
Passionately,
Alyssa
For more reading on mindful eating, check out this helpful article.
Could you use some personalized help with mindful eating? I work with Moms just like you to rewrite mealtime habits, improve nutrition and eat to feel better. Read more here to see if we’re a good fit.
