In 2010, Zen Master Thich Nhat Hanh collaborated with nutritionist Lilian Cheung to co-author the book “Savor: Mindful Eating, Mindful Living,” which explores the mindful approach to eating. During an interview with Oprah Winfrey about the book, Zen Master Thich Nhat Hanh highlighted the growing prevalence of obesity compared to hunger and malnutrition, emphasizing the global burden of obesity rooted in our daily food choices.
“We can slow down, enjoy each meal, and take joy in the fact that we are still alive, still healthy, and that we are in touch with life on a very profound level,” Zen Master shared.
He cherished the practice of eating in silence, savoring each bite, and being mindful of those around him, the monks, and the love and effort that went into creating the meal. The monks at the monastery often gathered for mindful lunches, feeling the interconnectedness of the universe, the sun’s rays, the rain, the air, and the love present in each dish before them.
Zen Master Thich Nhat Hanh advocated for a nutritious vegetarian diet, excluding all animal products, including eggs and dairy. Breakfast typically consisted of oatmeal, homemade bread, homegrown legumes, fruits, and occasionally Vietnamese noodle dishes like bun, pho, or xoi. Lunch included rice, stir-fried vegetables, tofu, soup, vegetables or salad, and a small sweet dessert. Vietnamese-style desserts included bean-based chè, while Western-style options included vegan cakes. Dinner was a lighter affair with rice, soup, and a few vegetables.
According to Zen Master, the joy of eating can be cultivated within our own homes, starting with family meals together. It can begin simply by bringing our full attention and awareness to the meal, appreciating the aroma of the food and visually taking in the wholesome, fresh ingredients.
The benefits of mindful eating stem from the heightened enjoyment of the meal and the connection to the world around us through our senses. It enhances our awareness of satiety, preventing overeating and allowing the body to digest more effectively.
Zen Master Thich Nhat Hanh shared practices that can enhance mindfulness during meals:
- Set the table beautifully: Arrange a simple and visually appealing meal to enhance the dining experience. We eat with all our senses, and sight plays a significant role in meal quality.
- Admire the food and express gratitude for its fresh flavors: Nourishing your body and mind with gratitude for the deliciousness of the food.
- Monks often hear a bell before starting a mindful meal. The bell reminds them to bring their full attention to the present moment. You may not need a bell; simply remind yourself it’s time to eat, put away your phone and disconnect from Wi-Fi, set aside worries, and focus entirely on the meal. Each individual will find their unique way to cultivate mindfulness.
- Smile at your dining companions and the food before picking up your chopsticks.
- Chew slowly and thoroughly, about 30 times, until you can savor the sweetness of the food dissolving in your mouth.
- At the end of the meal, take a few minutes to appreciate the satiated feeling and express gratitude for being nourished by wholesome food.
Mindful Food Preparation
- A nutritious meal should include a variety of vegetables. Monks always start their meals with a colorful salad of raw and cooked vegetables.
- Protein sources come from legumes, tofu, and vegetables like broccoli and spinach.
- Prioritize water-rich foods like tomatoes, cucumbers, grapefruit, and vitamin C-rich fruits to keep the body hydrated and energized.
- Be conscious of the amount of food consumed. Eat in moderation.
- Pay attention to high-salt foods and consume them in moderation, reducing salt intake.
- Choose seasonal foods, as these are the freshest, locally grown, and have not lost nutrients through long-distance transportation.
- Instead of preparing sugary desserts, consider making a fresh fruit salad. If you crave sweets, have a small portion after the main meal.