Expert Reveals The Secrets To Mindful Eating And Top Foods To Boost Your Mood

Do you live to eat, or eat to live? Society’s relationship with food is a complicated one, with sources constantly telling you to eat less, to eat more, to eat whatever you want or to only eat certain things. This conflict has led to many viewing eating as a chore, not giving a second thought to how you feel or what you taste, just going until the plate is empty.

Fatih Mustafa Çelebi, Co-founder and CEO of Meditopia, an all-in-one mental health solution with personalised wellbeing support, has explained the idea of mindful eating, as well as provided the best foods to give your mood a boost.

What is mindful eating and why should you do it?

Mindful eating involves focusing attention on the act of eating, noticing the sensations, feelings, and thoughts that arise without judgment. This practice encourages you to connect deeply with the experience of eating, moving beyond concerns like diets or calorie counting.

When you eat with distractions, like watching the TV or using your phone, it can lead to mindless consumption and lack of awareness of your body’s signals. Fatih says that mindful eating can allow you to better recognise hunger and fullness cues, understand the motivation behind your eating and truly savour your meals.

How do you practice mindful eating?

Fatih outlines six simple yet vital steps to begin your journey of mindful eating.

Observe the room, the table, and eating utensils.

Notice where and how you sit.

Focus on all your senses. See, smell, touch, taste, and even hear any sounds that come from what you’re eating.

Take small bites and chew each bite slowly, focusing on the taste and texture of the piece of food.

Swallow and visualize the food going from your mouth to your stomach.

Check in with yourself and how you feel. Do you want to eat more or are you satisfied?

Notice if you’re getting bored or if you attempt to distract yourself while eating. Try to watch your mind's way of working without judgment. Notice if you find it hard to just eat while doing nothing else.

Mindful eating can lead to improved digestion, better portion control, increased enjoyment of food and reduced emotional eating.

What are some foods I can eat to help boost my mood?

Fatih also lists various foods that can help naturally boost your mood by influencing brain chemicals like serotonin and dopamine. These include:

These include:
Dark chocolate - Rich in antioxidants and serotonin-boosting compounds.
Fatty fish such salmon and tuna - High in omega-3 fatty acids, which support brain function and may help with depression.
Bananas - Contain vitamin B6, which helps produce serotonin.
Leafy greens such as spinach and kale - Rich in folate, which supports dopamine production.
Eggs - A great source of choline and B vitamins, essential for mood regulation and brain function.

The Meditopia co-founder goes on to explain that mindful eating can be a great way to learn more about yourself and your connection to food, and eating these mood-boosting foods will only help with that.

By eating foods that you enjoy, and that are beneficial to your health, you can truly focus on fostering a strong connection between your mind and your body.