12: R-eflection
Conscious Eating
C.R.E.A.T.E Your Plate.
Reflective Eating isn’t just about noticing what’s on your plate; it’s a deeper dive into understanding why it’s there and how it makes you feel.
Reflection is the mirror we hold up to our habits –
the WHYS behind our food choices.
- Considering why we might crave a particular food.
- Are there emotions that might be steering you towards it?
- Is it a habit picked up from an earlier time, without even realising?
- Is it something you think you ought to eat – ‘the done thing’.
Have you ever found yourself reaching for a snack when you’re not even hungry? Were you bored? Stressed? Thirsty?
Or maybe it’s the opposite;
were there times when you ignored your hunger because you were too busy, or because a diet rule said it wasn’t time to eat yet.
Reflective Eating encourages us to tune in to these patterns.
You might, for instance, find that maybe you always crave something sweet after a stressful meeting.
Or that you tend to skip breakfast when you’re anxious.
This reflection isn’t about casting judgement.
It’s more about getting in tune with how you normally do things.
Bringing awareness, curiosity and kind understanding.
By becoming more conscious of these patterns, you can start to make any tweaks and changes that you choose to.
Steering your food life to where you want it – with gentle energy and a spirit of self-care.
No harsh rules, but creating a mental space where you can be honest with yourself and find ways to meet your needs.
Action:
Keep an Emotional Eating Journal:
Start a diary to track your food choices and the emotions or situations accompanying them
(even if there is no particular emotion or a neutral one).
Here’s a suggested layout:
- Date, Time, and Meal Details: Record the date and time for each entry, what you ate, and roughly how much.
- Hunger and Emotional State: Note your hunger level on a scale of 1-10 before eating, and describe your emotional state at the time. Were you stressed, bored, happy, or experiencing another emotion?
- Context and Mindfulness: Was there a trigger or situation which steered your choices? (e.g., working late, watching TV) How mindfully did you eat? Were you eating quickly, distractedly, or savouring each bite?
- Physical Sensations and Post-Eating Feelings: Describe any physical sensations during and after eating, and record your feelings post-meal, such as guilt, contentment, bloatedness or discomfort.
- Overall Reflection and Action Plan: At the end of each day reflect on patterns in your emotional eating. Set a small, achievable goal or action plan to address these patterns the next day. Look for themes and trends – and think about what tweaks or changes could help align these choices with your conscious eating goals