Summertime is the season of cookouts, farmers markets, vacations, and playing outside. These are all great opportunities to engage in mindful eating—the practice of focusing on the senses and the experience of nourishing oneself. Mindful eating is similar to other kinds of intentional practices, like meditation and breath work. It helps to keep us in the moment and connected with our body’s hunger and fullness cues, as well as our feelings outside of the meal.
Mindful eating is about being curious and present. For tips to try this summer, we talked to dietitian Rebecca Lake, RD, LDN, nutrition care coordinator at Sheppard Pratt’s Center for Eating Disorders.
Lean in to your intuition
- Disconnect from your devices during mealtime—eliminating distractions helps you to be present as you eat.
- Ask questions: What have I had to eat today so far? Do I crave more variety? What would make me feel energized? What might leave me feeling sluggish?
- Practice gratitude. Each bite is supporting your body through the processes that keep you alive.
Enjoy the social and emotional aspects of every meal
- Share a meal with others—engaging with friends or family can help you to slow down and enjoy the meal itself.
- There is room for all types of food in a healthy diet. You don’t need a “cheat day” to enjoy an ice cream. And just because you’re on vacation doesn’t mean your normal, balanced meal pattern has to be put on pause.
- Avoid trying to “save space” for a meal out by skipping other daily meals, but embrace variety in the foods you pick.
- Be intentional
- Take your lunch break! A midday reset to nourish yourself will help you stay physically and emotionally fueled to finish the day.
- Try different textures like quinoa or farro in place of the usual rice or pasta to keep your brain engaged as you eat.
- Put your food on a plate—even if it came in a take-out container.
Savor the season
- Take advantage of the weather! Get some fresh air while you eat. Focus on the sounds of nature, sunshine, and what you are eating.
- Use seasonal fruits and vegetables at peak ripeness—perhaps you could even get them at a local farmers market. Alternatively, try frozen fruits and vegetables, which are typically picked and packaged at peak ripeness.
- Try thinking through the farm-to-table process as you eat. Where did your food come from?
- Be mindful of your water intake on hot days. Hydration can influence hunger, as well as help regulate your digestive system.