Mindful eating: Difference between physical hunger and emotional cravings, healthy diet

In today’s fast-paced world, many people find themselves rushing through meals, barely registering the taste or even the act of eating itself. However, a growing trend called mindful eating is gaining popularity as individuals recognize the importance of slowing down and cultivating a healthy relationship with food. This article delves into the practice of mindful eating, highlighting its benefits and providing strategies to incorporate it into your daily life. 

In this insightful discussion, Nutritionist Ruchita Rupani Shah, a renowned Dietician, sheds light on the rising phenomenon of mindful eating and its profound impact on fostering a healthier relationship with food. Nutritionist Shah explores the essence of mindful eating and elucidates its potential benefits for individuals seeking to establish a more mindful approach to their eating habits.

What is mindful eating, and how can it help individuals cultivate a healthier relationship with food?

Mindful eating is simply an "awareness". Its a practical and enjoyable way to explore our relationship with food. Unlike fad diets like intermittent fasting, keto diets, liquid diet, low carb diets which leads to making unrealistic and unhealthy decisions in choosing the foods mindful eating involves listening to your body needs and being in touch with physical sensations of eating. You can make choices and would also know what you are putting in your body this helps to increase gratitude for food which can improve the overall eating experience.

Can you explain the concept of paying attention to hunger cues and why it is important in mindful eating?

Mindful eating means paying attention while eating or drinking.  Introspect yourself, are you eating because you are really hungry or to just fill up an emotional hole??  Sometimes you would realise that you were not really hungry but you were just eating only to distract yourself from feeling sad or stressed.  Sometimes with out being hungry, you can finish the entire pack of chips while watching a tv, mindful eating is an act of consciousnly choosing what to eat, taking time out to enjoy what you are eating and focus on your hunger pranks and also focus on how much you are eating and take time out to appreciate the food you are eating due to which you will be more satisfied and probably eat less too!

What are some practical strategies or techniques that individuals can use to incorporate mindful eating into their daily lives?

The key points to remember for a mindful eating experience are as follows: Consider the health value of everything on your shopping list. Avoid heavily processed foods loaded with sugars and salt. Don't come to the table ravenously hungry. Have small frequent meals instead of skipping them, as it can lead to making wrong food choices. Start with a small portion to help limit your portion size. Take a moment to appreciate your food before you begin eating. Express gratitude for the effort that went into preparing it and for the companions you're enjoying it with. Engage all your senses during the meal. Be attentive to the color, texture, aroma, and sounds of the food as you cook, serve, and eat. Take small bites and put down your utensil between bites to fully taste the food without filling your mouth. Chew your food thoroughly and slowly. Each mouthful may require 20 to 40 chews, allowing you to savor all the released flavors. Eat slowly and mindfully. Devote at least 5 minutes to mindful eating before engaging in conversation with your tablemates. This can help with weight management and prevent bloating.

How can mindful eating contribute to weight management and overall well-being?

Foods like vegetable oils, whole grains, seeds, nuts, fruits, vegetables are considered to be classic mindful choices, they are high in nutrients that encourage healthy heart and brain function . Once you begin mindful eating you might reduce the frequency of fast food and saturated fats. You will be paying attention to what you eat and what goes in your stomach. For eg you can mindfully eat a burger and enjoy being mindful will make you aware that your body has had enough and you need to stop eating it now.This is how mindful eating will help in weight management and overall well being as you will soon start making healthy choices of food and will avoid impulsive decisions of buying fried foods or processed foods and will instead involve in buying fruits, veggies and greens.

Can you provide some guidance on how to recognize and differentiate between physical hunger and emotional or psychological cravings?

Emotional hunger isn't satisfied once you're full. You keep wanting more and more, often eating until you're uncomfortably stuffed. Physical hunger, on the other hand, doesn't need to be stuffed. You feel satisfied when your stomach is full. 

Signs of physical hunger: Grumbling in the stomach, Feeling dizzy, Empty stomach, Irritability, having a hard time concentrating, low energy and headache. Here, the food choice is not the problem and it doesn't lead to overeating. 

Signs of emotional hunger: Stress eating, eating in response to your emotions, seeking comfort in food, eating even if you are not hungry, and random food cravings that occur out-of-the-blue. 

As we navigate a world filled with endless food choices and distractions, mindful eating offers a path to reclaiming our connection to nourishment. By practising mindful eating, we can develop a healthier relationship with food, savour the joy of eating, and cultivate a greater sense of well-being. By incorporating the strategies mentioned in this article, you can embark on a journey of mindful eating and discover the profound impact it can have on your overall lifestyle.