When is the last time you took the time to sit down and really enjoy a meal?

In today’s world, we are so busy with work, families, and everyday stresses that when we finally get the time to eat, we scarf it down. It’s like one of those moments when you’re eating a sandwich and wondering where the other half went (already in your belly!). Not only do we eat our meals extremely fast, but we have completely lost touch with the meaning of eating: to fuel and nourish our bodies.  

Let’s face it, eating can be confusing. It is easy to be overwhelmed with various feelings of negativity, guilt and frustration around food due to the vast amount of dieting forms that encourage fear and restriction of foods. No matter what you eat, what diet you adhere to or the quantity you eat, you are reading this so I can remind you HOW to eat.  

What is competent eating?

Competent eating is being positive,comfortable, and flexible with eating as well as eating enjoyable and nourishing food in satisfying amounts 1. This theory of eating takes no part in prescriptions, measurements, or restrictions. Let me introduce you to the evidence- and practice-based eating model constructed by Ellyn Satter, a registered dietitian and an internationally recognized figure on eating and feeding. 

According to the Satter Eating Competence Model (eScatter), you are a competent eater if you follow these components:

1.    Positive Attitudes: You are positive about eating and food. You emphasize providing rather than depriving and seeking food rather than avoiding food.

2.    Food Acceptance skills: You are comfortable and flexible with food. You choose an ever-increasing variety of foods in satisfying amounts.

3.    Internal Regulation Skills: You tune in on and trust your internal regulators. You eat when you are hungry until you feel satisfied and stop, knowing that there is another meal or snack coming soon.

4.    Contextual Skills: You take feeding yourself seriously and plan ahead. You take time to eat regular, reliable meals and snacks and pay attention when eating 

There are a lot of attitudes today that surround eating with being punishing, negative, or guilt-filled. This mindful practice of competent eating reminds us that there doesn’t have to be shame with eating. This might take time to master competent eating, but you can practice today by being a little more mindful, positive, and maybe forgiving during your next meal.

Here’s a few tips on how to be more mindful while eating:

1.    Breathe. Take a few breaths before diving into your meal. Take a moment and reflect how you are feeling. Are you stressed? Are you hungry? Are you rushed?

2.    Give gratitude. Acknowledge the labor that went into your meal-the farmers, animals, Mother Earth, the chefs and be thankful for the people who may be surrounding you at the table.

3.    Sit down. Try not to eat on the go. Sitting down will help you be more appreciative of your food and more aware of your experience.

4.    Turn off the TV or put down your phone. Distractions make us less aware of our eating.

5.    Chew slower. Dive deep into your senses. Appreciate the smell, the different textures and flavors. This will also help your brain receive messages that you’re full, and prevent you from overeating.

And just a reminder that food is fuel, food is love, and you need it to do all the amazing things that you are destined to do.

By: Aubrey Rockoff

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