Eating Mindfully to Be Fit—The Buddhist Way

Normally, when we talk about “food,” we tend to think only of what we eat through our mouths.

And of course, how healthy we are often depends on the food we consume at each meal.

But did you know that, in Buddhism, there are four types of food we consume every day? These are divided into "physical food" and "mental food."

So, if you want to be Fit and Firm the Buddhist way, you need to manage your consumption of all four types of food.

Let’s take a look.

The four types of food in Buddhism, also known as “Paccaya Āhāra”, refer to the sustenance that nourishes both body and mind. They are:

Physical food eaten through the mouth, such as rice, water, or other common foods

This nourishes the body. No surprise here—every fitness trainer knows this and helps us train accordingly. 😄

Food that arises from contact between internal sense bases (like eyes or ears) and external sense objects (like forms or sounds), which gives rise to feelings

This nourishes the mind through sensory experiences. Think of things like seeing beautiful sights, listening to good music, getting a relaxing massage, or experiencing something uplifting. Fitness trainers might not reach this level yet. And wait—there are two more types coming up!

Food that arises from mental intention, such as thoughts, desires, or determinations

This nourishes the mind through intention. Like when we set a goal and are determined to achieve it. (In Buddhism, intention—cetana—is what leads to karma.)

Food of consciousness, which refers to awareness that arises when contact is made—for example, when the eye sees a form and becomes conscious of it

This nourishes the mind through cognition. This is different from type 2. That one involves simply sensing and reacting (liking, disliking, feeling neutral). But this one is about knowing what’s happening—connecting it to past experiences, interpreting, and assigning meaning. (That’s why we call this "Consciousness")

A Buddhist monk, Thich Nhat Hanh wrote about nourishing the body and mind with these kinds of food. He said that if we want happiness and peace of mind, we need to be selective about what we consume. As a monk, he gave the example that listening to intensely sad heartbreak songs is like feeding the body and mind with “unwholesome food.” (Though for us regular folks, such songs might also help us release emotions—so it depends on the person. But Thich Nhat Hanh, being a monk, may interpret proper nourishment in a more disciplined way.)

You'll notice that achieving spiritual freedom in Buddhism focuses on training the mind. The simplest form of practice is to “abandon evil”—which means giving up unwholesome roots and refraining from unwholesome thoughts, speech, and actions. Next is to “do good,” which means feeding on wholesome things.

This kind of training is like an art—there are many approaches. In a world with billions of people, there are billions of ways. It depends on your temperament. For instance, if you love music, you might use music to anchor your mind when you’re feeling low. (I always chant the Plum Village song in my hearts when I'm down.)

It’s about keeping balance—or what the Buddha called the Middle Way. And yes, it’s a lifelong practice. But here’s the good news: first, the more you practice, the easier it gets. Second, being part of a Sangha—a community of like-minded practitioners—makes things a lot easier. So don’t worry!

So here’s the question: Are you currently nourishing your body and mind with wholesome things?

If not, try a simple practice: feel the freshness in each breath you take. This is a simple and widely practiced technique among mindfulness practitioners. Like in this song from Plum Village:

Island of the Self

Breathing in, I go back to the island within myself.
There are beautiful trees within the island,
there are clear streams of water,
there are birds, sunshine and fresh air,
breathing out, I feel safe.
I enjoy going back to my island.

So, everyone, we can return to this island anytime. Just for fun, let’s reflect—how often do we go back to this island each day?

You got this! 💪🌿