A gourmet is a person who appreciates and judges fine cuisine. A gourmand is a person who takes great pleasure in food and often eats in large amounts or to excess. A person who savors the goodness in food turns the daily eating routine into physical nourishment and restoration. In other words, savoring food transforms eating into an experience filled with intention and joy, also defined as mindful eating.
The Center for Mindful Eating explains the concept as:
- Choosing to eat food that is both pleasing and using all your senses to explore, savor and taste,
- Learning to be aware of hunger and fullness cues and letting these guide your decision to begin and stop eating,
- Acknowledging responses to food without judgment, and
- Becoming more aware of the positive and nurturing opportunities through food preparation and consumption.1
Mindful eating can be learned. Mindful eaters are aware of their bodies and respond to cues of hunger and stress. They often keep a food journal to track their daily food intake. They watch themselves almost like impartial observers. For example, “I thought about food just now but I’m not really hungry.” They make conscious decisions about eating rather than being on a strict schedule or diet. Mindful eaters acknowledge their environment and respond to food cravings without judgment—this may be giving in or dismissing the craving, but both behaviors avoid rigid food rules.
Here are the seven practices of mindful eating from Savor: Mindful Eating, Mindful Life by renowned Buddhist master Thic Nhat Hanh:2
1. Honor the food. Acknowledge where the food was grown and who prepared it. Eat without distractions to help deepen the eating experience.
2. Engage all senses. Notice the sounds, colors, smells, taste and textures of the food and how you feel when eating. Pause periodically to engage these senses.
3. Serve in modest portions. This can help avoid overeating and food waste. Use a dinner plate no larger than nine inches across and fill it only once.
4. Savor small bites and chew thoroughly. These practices can help slow down the meal and fully experience the food’s flavors.
5. Eat slowly to avoid overeating. If you eat slowly, you are more likely to recognize when you feel satisfied, or when you are about 80% full and can stop eating.
6. Don’t skip meals. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice, not always a healthful one. Planning for enough time to enjoy a meal or snack reduces these risks.
7. Eat a plant-based diet for your health and for the planet Consider the long-term effects of eating certain foods. Production of animal-based foods like meat and dairy takes a heavier toll on the environment than plant-based foods.
Savor the goodness in the food you eat. Be grateful for where it comes from. Appreciate how food nourishes your body and mind, energizes your spirit and empowers your life.
1 https://positivepsychologynews.com/news/laura-lc-johnson/200908254909