A Simple Guide to Eating with Intention
Intention means “a thing intended; an aim or plan”. It implies pre-planning and deliberation and is a favorite word of mine when it comes to eating. It’s a favorite word for two reasons: first of all, eating has become an epically mindless task. So many of us view eating (and all that it entails) as just another rote task to complete 3–4x/day. Our days already feel packed and full of to-do’s, so we often eat while engaged in doing other things: watching TV, scrolling on our phones, driving in our cars, or being busy in the kitchen.
Secondly, a lot of us have developed an attitude that the way we eat is not our choice. While it’s true that we live in a world that has over-supplied us with hyper-palatable food, we actually have a LOT more influence over our own eating than we like to believe. And if we have any sort of goal related to improving our eating habits and skills, taking back the power that we have given away is an absolute must.
Being intentional requires three things: awareness, alignment, and purposeful action.
Before you can be intentional with anything, you need to know everything about what you are currently doing. You’ll also need to answer the question: What does success look like for me and why does that matter?
Then, you need to be clear about your values and priorities. Being intentional is all about being in alignment with what you want to do — with what is important. When your actions align with what you believe in, the entire process of eating intentionally becomes a lot easier and is way more fulfilling.
The final part of being intentional requires purposeful action which can only come from awareness and alignment. It answers the question: Based on my values and what I have been doing, what needs to change?
If this sounds good but you’re not sure how to implement something like this, spend some time with this exercise below, and feel free to revisit it at regular intervals throughout the year.
Exercise: Eating with Intention
Step 1: Becoming Aware
This question aims to answer “How” and the 5 W’s when it comes to nutrition:
- How am I eating? (Quickly?)
- What am I eating?
- Why am I eating?
- Where am I eating?
- When am I eating?
- Who am I eating with?
- And who am I as an eater?
The best way to answer all of these questions is to journal your meals for at least a week. I am a huge fan of using a photo-food journaling app like the Ate app because if I have to enter a lot of information about the specifics of each meal, I know I won’t be consistent with it. I’d also recommend that the journaling practice include associated moods or emotional “check-ins” with each eating experience. This will help determine the reasons why we are eating and give context to some of our choices.
Step 2: Define Your Values Around Food
Now it’s time to define your values. Reflect on what you value most about your relationship with food and wellness. Some examples might include:
Health: Example: “I value eating foods that nourish my body, especially during peri-menopause…to support my energy, bone health, and overall well-being. Staying strong and healthy is important to me as I navigate this stage of life.”
Balance: Example: “I value finding balance in my food choices — eating for health most of the time but also allowing myself things that I enjoy. I have spent far too much of my life being overly restrictive and I am tired of it.”
Self-Care: Example: “I have always put everyone’s needs ahead of mine. Now that I am no longer cooking for young kids, I want to focus on eating what makes ME feel good.”
Peace/Calm: Example: “I am so tired of fighting with my body and worrying excessively about food. I just want to feel calm and at ease around food, without stress or guilt.”
Once you’ve identified your values, choose your top 3–5 and write them down. These values will guide the next step.
Step 3: Being Intentional
Now that you’re aware of your current eating patterns and have defined your values around food, it’s time to align your actions with those values. This step is about consciously making food choices that honor what you value most, creating a deeper sense of purpose and fulfillment around eating.
Set Your Intention Before Meals
Before eating, take a moment to pause and check in with yourself. Ask yourself:
- Am I eating because I’m hungry, or is something else driving this decision?
- Does this meal align with my values?
- How do I want to feel after eating this meal?
- What am I trying to accomplish with this meal? (Healthy fueling, dealing with my emotions, muscle growth, enjoyment, and entertainment are all possible options.)
Create a Positive Eating Environment
Intention isn’t just about what you eat but how you eat. Choose settings that are supportive of mindful eating. This might mean:
- turning off distractions like your phone or TV
- setting the table nicely
- purposefully slowing down your chewing
- paying more attention to what you are eating, and/or
- being more present (this can be hard — so try practicing this with one meal each day and add on!)
Reflection and Adjustment
At the end of each day and week, reflect on your eating experiences. Did your choices align with your values? What felt good, and what could you improve? This reflective practice helps you build consistency and compassion for yourself as you fine-tune your intentions.
Eating intentionally doesn’t have to be complicated. It simply requires a little reflection and aligned action. If the way you would like to eat feels worlds away from how you are eating now, don’t let that discourage you. This is a process that can take some time. Even a small improvement or small aligned action in the direction of how you would like to eat is still a win. If you’d like help with this process, please reach out! I’d love to help you to become a more intentional eater!
Start your mindful eating journey today with Ate — journal your meals, reflect on your choices, and build healthier habits with ease!
Stacy Yates is the CEO (Chief Eating Officer) for the Wellness Lifestyle.
The Wellness Lifestyle helps mid-life women who have already tried it all and are now looking for real, lasting change that can only come from personalization and accountability. From food journaling to weekly coaching to community, clients get the nudge they need to build on their current healthy habits and make the new ones stick so they can ditch the diet and live life well.
Together, we delve into your limiting beliefs, challenge your excuses, and create the health, wellness, movement, and lifestyle changes you’re looking for and what work for midlife.
While there’s no quick fix, you’ll get a personalized shortcut on your journey towards real health. Ready to feel at home in your body?
Learn more @ www.thewellnesslifestyle.ca
