You gobbled down your lunch while scrolling through your social media or watching your favorite show, and now you feel bloated and unsure of what your food even tasted like. Or maybe you feel guilty for eating leftover chocolate cake straight out of the fridge.
These behaviors and mindsets contrast with mindful eating, which means using all your physical and emotional senses to experience and enjoy the food choices you make without judgment, said Lilian Cheung, a lecturer and director of health promotion and communication in the nutrition department at Harvard T.H. Chan School of Public Health, via email.
It “stems from the broader philosophy of mindfulness, a widespread, centuries-old practice used in many religions,” Cheung said. “Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment.”
Mindful eating and intuitive eating philosophies overlap, but they differ in some key ways. While mindful eating is about being present to experience your food as you eat it, intuitive eating focuses more on improving one’s relationship with food and body image by rejecting external rigid diet messaging.
Whether one method is better than the other depends on individuals’ needs, said Lisa Young, an adjunct professor of nutrition at New York University, nutritionist in private practice and author of “Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time.”
Mindful eating fits with all types of counseling and strategies for eating, weight and health. “It’s more user-friendly for a larger audience because it’s a tool that can be incorporated into a lot of different methods,” Young said.
These experts cautioned that mindful eating isn’t a panacea for food- or health-related issues, but small studies have suggested some benefits of the practice, largely based on its meditative aspects and abilities to help people distinguish physical hunger cues from emotional hunger. Some people have experienced weight loss or stability, anxiety and stress reduction, normalized eating habits, and relief from irritable bowel syndrome and gastrointestinal symptoms, Young said.
If you want to try mindful eating, here’s what else you should know about getting started and potential hurdles.
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Enjoying a meal without distractions is a crucial part of mindful eating.
Practicing mindful eating
The goal of mindful eating is to become more in tune with all your senses — sight, smell, hearing, taste and feeling — and thoughts during your eating experiences without distraction, said Teresa T. Fung, a professor and director of the Didactic Program in Dietetics at Simmons University in Boston, and adjunct professor of nutrition at Harvard T.H. Chan School of Public Health.
“When I’m going to eat breakfast, I’m not going to be holding my iPad and reading today’s news. I’m not checking my email on that. I’ll just sit in a quiet place — it could be a couch. I don’t have to sit at the dining room table,” Fung explained.
Fung walked CNN through her morning coffee experience: She would pay attention to the sound of her coffee brewing, then the scent. She would notice the color of her drink, its balance between cream and coffee. Then she can focus on whether the coffee itself feels as warm in her mouth as the mug does in her hands, or the liquid’s texture. As she sips, she could mentally note the flavors.
Gratitude is both an aspect and potential outcome of mindful eating. Heightening your awareness beyond yourself while eating, you could also think of “where the food came from, expressing gratitude for the environmental elements and individuals involved in the food’s journey to the plate,” said Cheung, the editorial director of The Nutrition Source, the Harvard T.H. Chan School of Public Health nutrition department’s online resource for science-based guidance for healthy living.
You might be used to using your phone, watching television or reading while eating, but you can break the habit by gradually cutting out mealtime distractions. “If you eat dinner while watching TV most nights of the week, can you start by reserving Sunday night to eat mindfully? Then Monday, and so on?” Cheung said.
The same goes for those who have a busy schedule that complicates being able to solely focus on eating. Just try to practice mindful eating as much as you can — whether that’s for five minutes during lunchtime or during each meal and snack, doing what you can is better than nothing at all, these experts said.
If you feel impatient or the urge to grab your phone while eating, that’s OK, Cheung said. Just notice those feelings, take a few deep breaths, and return your attention to your meal. Take small bites and chew thoroughly, too. If you eat slowly, you’re more likely to recognize when you’re satisfied — rather than stuffed — and can stop eating.
“Sharing a meal or eating alongside others is certainly encouraged,” Cheung said, and mindful eating “doesn’t have to mean consuming your food in silence. Rather, aim to set aside a few minutes at the start of the meal: Smile to your peers, express your gratitude for the food and the company of others, and try the first few bites without talking to focus on the eating experience.”
Once you have been mindfully eating for a while, the mindset can apply to other areas of your life. “It can apply to mindful living and doing one thing at a time,” Fung said. “I’m going to check my emails now; I’m going to watch TV later. So often, we’re doing so many things at the same time that we’re multitasking, and we’re not paying attention to anything.”
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Are plant-based burgers better for you?
alicja neumiler // Shutterstock
Nutrient deficiencies are relatively common. They occur when people don’t get enough of a certain vitamin or mineral through the foods they eat, and the consequences of some deficiencies can be more than feeling generally lackluster. Some deficiencies, like vitamin E, can lead to serious health problems, including nerve damage. Others may cause people to experience symptoms such as anxiety, weakness, fatigue, and difficulty sleeping, which are difficult to trace back to a specific source, but may well come from not getting enough of a certain nutrient.
While this all can sound like bad news, there are fortunately many ways to get enough vitamins and minerals. Some of the best sources of all the nutrients your body needs are superfoods, which offer delicious ways to make sure you’re taking care of your diet and your health.
To find the most common nutrient deficiencies, Revive Superfoods analyzed data from a 2017 paper published by the Linus Pauling Institute at Oregon State University. The institute used data collected during the Center for Disease Control's National Health and Nutrition Examination Survey. Nutrient deficiencies were measured by Estimated Average Requirement (EAR), defined as “a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group.”
alicja neumiler // Shutterstock
Nutrient deficiencies are relatively common. They occur when people don’t get enough of a certain vitamin or mineral through the foods they eat, and the consequences of some deficiencies can be more than feeling generally lackluster. Some deficiencies, like vitamin E, can lead to serious health problems, including nerve damage. Others may cause people to experience symptoms such as anxiety, weakness, fatigue, and difficulty sleeping, which are difficult to trace back to a specific source, but may well come from not getting enough of a certain nutrient.
While this all can sound like bad news, there are fortunately many ways to get enough vitamins and minerals. Some of the best sources of all the nutrients your body needs are superfoods, which offer delicious ways to make sure you’re taking care of your diet and your health.
To find the most common nutrient deficiencies, Revive Superfoods analyzed data from a 2017 paper published by the Linus Pauling Institute at Oregon State University. The institute used data collected during the Center for Disease Control's National Health and Nutrition Examination Survey. Nutrient deficiencies were measured by Estimated Average Requirement (EAR), defined as “a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a particular life stage and gender group.”
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Are plant-based burgers better for you?
N K // Shutterstock
- Percent less than EAR: 5.7%
- Average daily intake from food:
--- Naturally occurring: 377 μg
--- Naturally occurring and enriched/fortified: 604 μg
Vitamin A is a vital nutrient for good vision, a well-functioning immune system, and good skin health. While deficiency is rare in the developed world, pregnant people and those who breastfeed may be at higher risk for deficiency. A vitamin A deficiency can make a common cold more likely, skin act unruly, and impair vision over the long term. Symptoms include dry skin and eyes, along with throat and chest infections. To get the full recommended amount of vitamin A, load up on superfoods like carrots, pumpkins, and squash.
N K // Shutterstock
- Percent less than EAR: 5.7%
- Average daily intake from food:
--- Naturally occurring: 377 μg
--- Naturally occurring and enriched/fortified: 604 μg
Vitamin A is a vital nutrient for good vision, a well-functioning immune system, and good skin health. While deficiency is rare in the developed world, pregnant people and those who breastfeed may be at higher risk for deficiency. A vitamin A deficiency can make a common cold more likely, skin act unruly, and impair vision over the long term. Symptoms include dry skin and eyes, along with throat and chest infections. To get the full recommended amount of vitamin A, load up on superfoods like carrots, pumpkins, and squash.
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Are plant-based burgers better for you?
Anna Shepulova // Shutterstock
- Percent less than EAR: 6.5%
- Average daily intake from food:
--- Naturally occurring: 9.8 mg
--- Naturally occurring and enriched/fortified: 11.5 mg
Zinc is an important mineral that fights off infections and produces cells. Telltale signs of a zinc deficiency include hair loss, mental fogginess, and the reduced ability to taste and smell. How can you get more of this mineral in your diet? Consider loading up on foods high in zinc. These include meat and dairy—but vegetarians and vegans do have good options. Chickpeas are high in zinc, and are excellent on their own, or pureed into hummus.
Anna Shepulova // Shutterstock
- Percent less than EAR: 6.5%
- Average daily intake from food:
--- Naturally occurring: 9.8 mg
--- Naturally occurring and enriched/fortified: 11.5 mg
Zinc is an important mineral that fights off infections and produces cells. Telltale signs of a zinc deficiency include hair loss, mental fogginess, and the reduced ability to taste and smell. How can you get more of this mineral in your diet? Consider loading up on foods high in zinc. These include meat and dairy—but vegetarians and vegans do have good options. Chickpeas are high in zinc, and are excellent on their own, or pureed into hummus.
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Are plant-based burgers better for you?
RusAKphoto // Shutterstock
- Percent less than EAR: 16.8%
- Average daily intake from food:
--- Naturally occurring: 1,257 mg
--- Naturally occurring and enriched/fortified: 1,280 mg
Other than calcium, phosphorus is the most common mineral in the body. Without consuming adequate phosphorus, people may experience bone pain, loss of appetite, anxiety, fatigue, irregular breathing, and weight change. Children may have the healthy growth of their bones and teeth impacted. To get enough phosphorus, load up on a few key foods. These can include fish, nuts, grains and dried fruit. One pleasant way to get your phosphorus in is to opt for oysters before your meal, as they are high in phosphorus.
RusAKphoto // Shutterstock
- Percent less than EAR: 16.8%
- Average daily intake from food:
--- Naturally occurring: 1,257 mg
--- Naturally occurring and enriched/fortified: 1,280 mg
Other than calcium, phosphorus is the most common mineral in the body. Without consuming adequate phosphorus, people may experience bone pain, loss of appetite, anxiety, fatigue, irregular breathing, and weight change. Children may have the healthy growth of their bones and teeth impacted. To get enough phosphorus, load up on a few key foods. These can include fish, nuts, grains and dried fruit. One pleasant way to get your phosphorus in is to opt for oysters before your meal, as they are high in phosphorus.
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Are plant-based burgers better for you?
lucio pepi // Shutterstock
- Percent less than EAR: 19.2%
- Average daily intake from food:
--- Naturally occurring: 66.2 mg
--- Naturally occurring and enriched/fortified: 84.8 mg
Those who don’t consume enough fruits and vegetables are typically most at risk for a lack of vitamin C in their diets. Symptoms of a deficiency include fatigue, bruising, and general weakness. Symptoms may not appear until after several months of deficiency. Fortunately, it’s relatively easy to get enough vitamin C. Eat a rainbow of superfoods and vegetables full of the vitamin, such as oranges, peppers, broccoli, and strawberries.
lucio pepi // Shutterstock
- Percent less than EAR: 19.2%
- Average daily intake from food:
--- Naturally occurring: 66.2 mg
--- Naturally occurring and enriched/fortified: 84.8 mg
Those who don’t consume enough fruits and vegetables are typically most at risk for a lack of vitamin C in their diets. Symptoms of a deficiency include fatigue, bruising, and general weakness. Symptoms may not appear until after several months of deficiency. Fortunately, it’s relatively easy to get enough vitamin C. Eat a rainbow of superfoods and vegetables full of the vitamin, such as oranges, peppers, broccoli, and strawberries.
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Are plant-based burgers better for you?
Odua Images // Shutterstock
- Percent less than EAR: 35.5%
- Average daily intake from food:
--- Naturally occurring: 229 mg
--- Naturally occurring and enriched/fortified: 236 mg
Magnesium helps regulate the nervous system, from sleep to energy levels to mood. If you’re not getting enough, you may experience depression, dips in energy, and difficulty falling asleep. Fortunately, there are many ways to get a natural boost of magnesium through your diet. Eating lots of leafy greens is the best plant-based way to incorporate magnesium into your daily food plan. Leafy greens include spinach, kale, and lettuce.
Odua Images // Shutterstock
- Percent less than EAR: 35.5%
- Average daily intake from food:
--- Naturally occurring: 229 mg
--- Naturally occurring and enriched/fortified: 236 mg
Magnesium helps regulate the nervous system, from sleep to energy levels to mood. If you’re not getting enough, you may experience depression, dips in energy, and difficulty falling asleep. Fortunately, there are many ways to get a natural boost of magnesium through your diet. Eating lots of leafy greens is the best plant-based way to incorporate magnesium into your daily food plan. Leafy greens include spinach, kale, and lettuce.
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Are plant-based burgers better for you?
Tatjana Baibakova // Shutterstock
- Percent less than EAR: 47.2%
- Average daily intake from food:
--- Naturally occurring: 963 mg
--- Naturally occurring and enriched/fortified: 1,025 mg
Calcium is vital for bone health. When not enough calcium is consumed, bones may become brittle and weak. One of the best ways to counteract calcium deficiency is to make sure you’re eating enough food with high calcium content. Even vegans and vegetarians have options for increasing daily calcium intake, far beyond milk. Beans, lentils and edamame are calcium-rich foods, as well as seaweed and fruits like oranges and raspberries.
Tatjana Baibakova // Shutterstock
- Percent less than EAR: 47.2%
- Average daily intake from food:
--- Naturally occurring: 963 mg
--- Naturally occurring and enriched/fortified: 1,025 mg
Calcium is vital for bone health. When not enough calcium is consumed, bones may become brittle and weak. One of the best ways to counteract calcium deficiency is to make sure you’re eating enough food with high calcium content. Even vegans and vegetarians have options for increasing daily calcium intake, far beyond milk. Beans, lentils and edamame are calcium-rich foods, as well as seaweed and fruits like oranges and raspberries.
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Are plant-based burgers better for you?
Shulevskyy Volodymyr // Shutterstock
- Percent less than EAR: 62.4%
- Average daily intake from food:
--- Naturally occurring: 55.8 μg
--- Naturally occurring and enriched/fortified: 56.2 μg
Vitamin K is vital for its ability to form blood clots in the body. This means when people get a cut on their skin, the body has natural ways to prevent a small cut from gushing blood. When not enough vitamin K is present in the body, the ability to form these healthy clots is compromised, which can present a health risk. However, this risk can be managed by making sure enough vitamin K is present in the diet. Vegetables such as brussels sprouts, broccoli, and cauliflower are high in vitamin K.
Shulevskyy Volodymyr // Shutterstock
- Percent less than EAR: 62.4%
- Average daily intake from food:
--- Naturally occurring: 55.8 μg
--- Naturally occurring and enriched/fortified: 56.2 μg
Vitamin K is vital for its ability to form blood clots in the body. This means when people get a cut on their skin, the body has natural ways to prevent a small cut from gushing blood. When not enough vitamin K is present in the body, the ability to form these healthy clots is compromised, which can present a health risk. However, this risk can be managed by making sure enough vitamin K is present in the diet. Vegetables such as brussels sprouts, broccoli, and cauliflower are high in vitamin K.
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Are plant-based burgers better for you?
thewet nonthachai // Shutterstock
- Percent less than EAR: 81.4%
- Average daily intake from food:
--- Naturally occurring: 5.7 mg
--- Naturally occurring and enriched/fortified: 5.9 mg
Vitamin E deficiency can cause serious health problems. These include nerve and muscle damage, loss of body movement control, and muscle weakness. Another symptom—particularly relevant in the era of the coronavirus—is a weakened immune system. However, there is plenty that people can do to make sure they’re getting enough vitamin E. Some of the superfoods that have particularly high vitamin E counts include avocados, chard, and spinach. If you’re on the go, consider packing sunflower seeds for a snack, which are also high in vitamin E.
thewet nonthachai // Shutterstock
- Percent less than EAR: 81.4%
- Average daily intake from food:
--- Naturally occurring: 5.7 mg
--- Naturally occurring and enriched/fortified: 5.9 mg
Vitamin E deficiency can cause serious health problems. These include nerve and muscle damage, loss of body movement control, and muscle weakness. Another symptom—particularly relevant in the era of the coronavirus—is a weakened immune system. However, there is plenty that people can do to make sure they’re getting enough vitamin E. Some of the superfoods that have particularly high vitamin E counts include avocados, chard, and spinach. If you’re on the go, consider packing sunflower seeds for a snack, which are also high in vitamin E.
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Are plant-based burgers better for you?
zi3000 // Shutterstock
- Percent less than EAR: 86.8%
- Average daily intake from food:
--- Naturally occurring: 1.7 μg
--- Naturally occurring and enriched/fortified: 6.1 μg
Vitamin D is important for bone health. In cases of severe deficiency, this can lead to brittle bones over time. The two main sources of vitamin D are the sun and foods, which means that those who live in less sunny climates can struggle with getting adequate vitamin D. There are fortunately many foods that can be incorporated into one’s diet for vitamin D. These include mushrooms for plant-based diets, and herring and sardines for the bold.
zi3000 // Shutterstock
- Percent less than EAR: 86.8%
- Average daily intake from food:
--- Naturally occurring: 1.7 μg
--- Naturally occurring and enriched/fortified: 6.1 μg
Vitamin D is important for bone health. In cases of severe deficiency, this can lead to brittle bones over time. The two main sources of vitamin D are the sun and foods, which means that those who live in less sunny climates can struggle with getting adequate vitamin D. There are fortunately many foods that can be incorporated into one’s diet for vitamin D. These include mushrooms for plant-based diets, and herring and sardines for the bold.
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Are plant-based burgers better for you?
hurricanehank // Shutterstock
- Percent less than EAR: 97.6%
- Average daily intake from food:
--- Naturally occurring: 2,288 mg
--- Naturally occurring and enriched/fortified: 2,301 mg
Potassium is a mineral and an electrolyte. It can deplete in the body when it is chronically dehydrated, whether from overconsumption of alcohol, or excessive sweating or vomiting. A deficiency can impact everything from nerve function to blood pressure. Consuming enough potassium—but not too much—is vital to managing levels. Potassium can be found in superfoods like bananas, leafy greens, and carrots.
Balanced diets contribute to a healthy well-being overall, laregely because they contain a variety of these essential nutrients. Remaining vigilant about what vitamins or minerals may be lacking in the body and knowing where to get them can prevent long-term consequences on someone's well-being. Each nutrient contributes to overall health in a specific way, and finding what's missing from a diet can lead to fun experimentation with new recipes and even trying new foods.
This story originally appeared on Revive Superfoods and was produced and distributed in partnership with Stacker Studio.
hurricanehank // Shutterstock
- Percent less than EAR: 97.6%
- Average daily intake from food:
--- Naturally occurring: 2,288 mg
--- Naturally occurring and enriched/fortified: 2,301 mg
Potassium is a mineral and an electrolyte. It can deplete in the body when it is chronically dehydrated, whether from overconsumption of alcohol, or excessive sweating or vomiting. A deficiency can impact everything from nerve function to blood pressure. Consuming enough potassium—but not too much—is vital to managing levels. Potassium can be found in superfoods like bananas, leafy greens, and carrots.
Balanced diets contribute to a healthy well-being overall, laregely because they contain a variety of these essential nutrients. Remaining vigilant about what vitamins or minerals may be lacking in the body and knowing where to get them can prevent long-term consequences on someone's well-being. Each nutrient contributes to overall health in a specific way, and finding what's missing from a diet can lead to fun experimentation with new recipes and even trying new foods.
This story originally appeared on Revive Superfoods and was produced and distributed in partnership with Stacker Studio.
