As a health enthusiast, I cannot overemphasize the importance of mindful eating. Mindful eating is a practice that enables you to develop a better relationship with your food, body, and mind. Have you ever eaten when you are not hungry, or binge-eating without even realizing it? If so, you are not alone, and it is prevalent in our food culture today. Mindful eating is key to achieving healthy eating habits and can help you lose weight, control portions, and improve your mental and emotional well-being.

What is Mindful Eating?

Before we dive into the various strategies of mindful eating, let us understand what it is all about. Mindful eating is all about being present in the moment and using your senses to understand when and how much to eat. It involves being aware of your physical hunger and fullness, the taste, texture, and aroma of food. Mindful eating also involves an awareness of the emotional and psychological triggers that cause overeating or binge eating.

A person looking at a plate of food with mindfulness

Strategies for Mindful Eating

Sit and Eat

When you sit down to eat, you should only eat. Eliminate all distractions, including your phone, TV, or computer. It will help you relax and focus on your meal and have a better understanding of your body’s hunger and fullness signals.

🧘‍♂️Tip: Practice mindfulness for three minutes while eating by paying attention to your breathing, senses, and food experience.

A person sitting down and eating while eliminating all distractions

Pay Attention to Hunger and Fullness

It is essential to listen to your body’s hunger and fullness cues. If you are hungry, eat, and if you are full, stop eating. Do not wait to finish the food on your plate or feel obligated to eat anything you do not want.

🙅‍♀️Tip: Before you eat, rate your hunger on a scale of 1-10 and stop eating when you reach 6 or 7.

A person eating until they are full

Chew Your Food

Chewing your food thoroughly aids digestion and helps you enjoy your meal. By chewing your food thoroughly, you can slow down your eating pace and increase your awareness of your food’s taste, texture, and smell.

👅Tip: Chew your food at least 20 to 30 times before swallowing.

A person chewing their food thoroughly

Savor Your Food

Pay attention to the taste and aroma of your food. This allows you to enjoy and appreciate your meals more and may decrease the cravings for unhealthy foods.

🌿Tip: Use all your senses when eating: take note of color, smell, texture, and taste.

A person enjoying the taste of their meal

Choose Healthy Foods

Choosing healthier food options can help you feel better and manage your weight. Whole, unprocessed foods are best because they are nutrient-dense and can keep you fuller for longer, preventing unnecessary snacking.

🥦Tip: Choose high-quality, whole-food sources of protein, carbohydrates, and fats.

An overview of the different types of whole and unprocessed foods

Eat Slowly

Eating slowly and quietly gives you time to feel when you’ve had enough, recognize the taste of your food, and signal your body when you’re full. Eating fast can lead to overeating, indigestion, and other health issues.

⏰Tip: Try to eat for at least 20 minutes.

A person slowly and quietly enjoying their meal

Mindful eating is more than focusing on what you eat. It’s about appreciating and savoring every bite of your meal slowly. It may be challenging to adopt a mindful eating routine, but by following these strategies, you can eventually develop a healthy relationship with food.

A table setting for a meal