A growing body of research suggests that the way we eat our meals may be as important as what we are eating. Mindful eating refers to the principle of being present — fully in the moment — and using all of your senses while you eat. It is based on the Buddhist concept of mindfulness or being fully aware of what is happening within and around you. The practice of mindful eating does not dictate what you should eat: you’re encouraged to include foods you enjoy (sans any judgement), and more importantly — pay more attention to how food makes you feel.
Our expectations, choices, and enjoyment of food are formulated in our minds based on observations of all the sensations that arise from the aroma, taste, and texture of our food as we savor each bite without distractions. Here’s how to make your meals a full sensory experience.
Really SEE your food: Take in the colors of your plate. Marvel at how the various colors come from a plant’s phytonutrients, each one providing us with health benefits. Consider how the color may have changed based on the cooking process, blueberries having turned green in your muffin, broccoli taking on a yellow hue in your pasta, or even red cabbage turning blue in the braising process – chameleon colors courtesy of science.
Just listen: Turn cooking and eating into an auditory experience. Engage your senses listen to the tap, tap, tap of fresh herbs being chopped, the sizzle of food touching a hot pan, the kneading of dough, the whipping of a marinade, the crunch of something crispy, the percussion of blowing on hot food, the slurp of a soup, and the silencing of borborygmi (a fancy name for your stomach growling).
Let your fingers get involved: Focus on how your sense of touch plays into eating. From your hands – the weight of silverware, feeling of produce’s blemishes or wrinkles, the squeeze of citrus – to the temperature and mouthfeel (texture) of food – crispy, chewy, smooth, viscous – our sense of touch is what leads to the overall enjoyment (or lack of enjoyment) of food.
Notice what’s in the air: Your nose knows what’s cooking. From the positive associations of coffee brewing, bacon frying, or curry simmering to warnings, like your milk has gone sour, thousands of odorous molecules naturally escape our food and travel to our nose. Smell everything from the transformation of tomatoes from raw to a rich sauce, the ripeness of fresh fruit, to the sweet and warm scent of dessert.
Now it’s time to taste: Our taste buds perceive 5 basic tastes that we should home in on while savoring our food. They make up the complex and diverse flavor profiles we experience when eating and drinking.
- Sweetness: a pleasurable and sugary sensation often found in fruits, desserts, candies, and some beverages.
- Sourness: tangy with the ability to evoke a puckering sensation like when eating lemons, limes, and sour candies.
- Saltiness: savory and satisfying, used to enhance flavors and season a variety of foods.
- Bitterness: often associated with harmful substances giving people a natural aversion but can be enjoyable like in coffee or dark chocolate.
- Umami: savory, meaty, and broth-like taste which adds depth and richness to many dishes.
All of our senses work together to create the ‘scent’-sation of food and eating. By embracing the power of them, we can elevate our relationship with food, fostering a deeper awareness of how it impacts not only our bodies but also our emotions and mindset. This shift from mind full to mindful eating opens the door to a more intentional experience with every meal, ultimately transforming the way we engage with food.