Mindful Eating on Thanksgiving

​​Turkey day is right around the corner. Just saying that makes most of us salivate. We can’t help but think of the nostalgic comfort foods unique to our family table. For myself, it would be melt-in-your-mouth turkey, buttery mash potatoes, sweet and savory stuffing, green bean casserole, Brussel sprouts, soft rolls with butter, and pumpkin or apple pie with a scoop of ice cream (because you must have both options, right?). If you weren’t salivating before, you have to be now.

​All this delicious food usually takes front and center stage on Thanksgiving. However, we shouldn’t forget to practice an essential skill, mindfulness. The very mission of Thanksgiving (in the 21st century) is to acknowledge all that we are thankful for. Our family and friends, the roof over our heads, the success we’ve experienced professionally, and the list goes on. By doing this, we are, in a way, practicing mindfulness. So this year, let’s try to be thankful for our meal by being mindful about how we consume it.
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​How do we practice mindful eating? Though there are no universal standards, we should try implementing practices during our eating times that allow us to appreciate the food we eat. For myself, that means turning on smooth jazz, sitting down at a table, slowing down my eating speed, and enjoying all the sensory perceptions I have during a meal (sight, sound, smell, taste, and feel). It is also important to acknowledge and embrace the environment around us, whether alone or around a crowded table. 

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​There are many different ways to practice mindful eating. Here are a few tips for you to try this Thanksgiving:

1.   Eat like it’s a typical day. Many people think it best to skip all
meals prior to their Thanksgiving meal so they can eat all of their favorite foods in gargantuan quantities. I do not recommend this. If you feel deprived by mealtime, you will likely eat more quickly and thus eat more before your brain can tell you that you are full. If you plan to have your Thanksgiving meal in the late afternoon, try eating breakfast and maybe even a snack beforehand.

2.  Take part in preparing the food. While doing so, take special note of the work involved in creating the recipe, the feel of the ingredients in your hands, the aroma in the room, and the great conversation you experience while in the kitchen. ​

​3.   Balance your plate. Use your eyes to create a well-rounded meal that is nutrient-dense. Instead of filling up your entire plate with mash potatoes and stuffing, have, for example, turkey, mash potatoes, stuffing, and Brussel sprouts each take up ¼ of your plate. Ensuring you get enough carbohydrates, protein, fat, and fiber will help you feel more satisfied with your meal.

4.   Slow down and eat with all your senses. Once you have balanced your plate, make sure to slow down and take time to be thankful for the meal in front of you. Look at the food, smell the lovely aromas mixing together, take a bite and pay attention to how it feels in your mouth. Try to remember the ingredients that went into making each recipe as you taste it. 

5.   Enjoy good conversation. Put a pause on consumption after every couple of bites (I know it may be hard as it is the American way) and take in the sight of family/friends around the table talking with each other, smiling, and laughing. Try asking everyone at the table what they are most thankful for or initiate another round-robin conversation that your family and friends will enjoy. 
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6.  Ask yourself how you feel before deciding to go back for seconds. Many people successfully overeat during a Thanksgiving meal because they eat several servings before their brain receives signals that their stomach is full and digestive hormones have been released. So follow tips 4 and 5. If you are still hungry after that, eat more. If you are not, don’t.
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7.   Leave room for dessert, or enjoy it later. If you are feeling satiated after implementing these mindful eating tips, wait a couple hours before eating dessert. You cannot truly enjoy the decadence of a pumpkin or apple pie if you are full. And if you cannot enjoy the decadence of a pumpkin or apple pie, then you are not enjoying it as much as you could be. If/when you do eat dessert, don’t forget to practice tips 4 and 5.

​Whatever you have planned for November 22nd, 2018, I hope you find these mindful eating practices useful. For those of you who do plan on celebrating Thanksgiving, try implementing even one or two of these tips. You will see how the smallest moments of thankfulness and appreciation make even the most joyous celebrations better than you ever thought they could be. 

By Sara Mussa, BSc, RDN


Resources:
https://www.todaysdietitian.com/newarchives/030413p42.shtml

https://foodandnutrition.org/blogs/stone-soup/6-strategies-mindful-eating/

​https://ed.ted.com/lessons/how-does-your-body-know-you-re-full-hilary-coller