Mindful Eating: Why It’s Great
And How To Do It
Published on 15 January, 2025 By: Meera
The phrase mindful eating were words that my eyes used to just hover over. It held no meaning, and I was not interested in knowing what it meant.
But, it has been revolutionary since I’ve implemented it into my daily life, and I wished that I learned of it sooner.
But, better late than never.
What Is Mindful Eating?
Mindful eating is the practice of focusing your attention fully on the experience of eating, paying attention to the taste, texture, and aroma of food, while tuning in to your body’s hunger and fullness signals.
But, why do this?
Why Mindful Eating Is Great
Mindful eating is a powerhouse. It has so many great benefits, such as:
- it allows you to tune in with your hunger fullness cues
- it prevent overeating and emotional eating
- it allows you to savour your meal which can lead to enjoyment and satisfaction
- it improves digestion
- it fosters a more intentional and healthier relationship with food
- it allows us to develop more gratitude towards food
Disclaimer: I’m not a dietician, nutritionist, or therapist. I’m just a girl who once had a messy relationship with food and has overcome that hurdle. The information in this post is based on my past experiences and knowledge (which I researched from credible sources to make sure that I’m not providing any misinformation).
Here’s A Scenario Of What Mindful Eating Looks Like
Sarah sits down at her kitchen table with a bowl of fresh fruit. Before diving in, she takes a moment to appreciate the vibrant colors and aroma of the fruit. She notices the sweet scent of ripe strawberries and the juicy, tangy smell of oranges.
As she takes the first bite, she slows down and focuses on the texture — the crispness of the apple, and the burst of sweet juiciness of the grapes. She chews slowly, savoring each bite, paying attention to how the flavors develop in her mouth.
Midway through, Sarah checks in with her body. She asks herself if she’s still hungry or if she’s eating out of habit. She notices that she’s feeling satisfied and decides to stop, leaving some fruit in the bowl for later.
Throughout the experience, Sarah remains free from distractions, like her phone or TV, allowing her to fully enjoy the meal. By the time she finishes, she feels both physically and emotionally satisfied, having eaten mindfully.
How To Practice Mindful Eating
Mindfulness is a practice before it becomes a habit. Here are 8 ways to help you on your journey of mindful eating:
1. Do A Quick Meditation Before Eating
Now, meditation may seem tedious to some, but it can be as quick as 60-90 seconds. Meditation can help you center your focus, ground you in the moment, and enhance your senses. It preps your mind to engage in mindfulness by slowing you down (especially if your mind tends to wander off while eating).
You can anchor your focus in the sound of deep breaths. Breathe in for 6 seconds, and breathe out for 6. Repeat until you feel calm. Set an intention – what would you like to feel by the end of your meal or snack? Safe, satisfied, thankful, nourished, energetic, and ready to take on the rest of the day?
2. Eliminate Distractions
It’s so easy to get caught up in scrolling through your phone, watching TV, or working on your computer while eating, but this often leads to mindless eating. When we’re distracted, we don’t pay attention to how much we’re eating, how the food tastes, or how it makes us feel.
By the end of the meal, we can feel unsatisfied because eating is more than just swallowing food and filling the stomach – it’s an experience. So, turn off all distractions as you indulge in your meal.
3. Use All Of Your Senses To Experience The Food
It’s easy to rush through a meal without really noticing much about the food in front of you, but when you take the time to engage all your senses, you can deepen your appreciation for the meal.
Start by looking at your food—take in the colors, shapes, and presentation. This simple act of observing can make your meal feel more special.
Next, bring your attention to the smell. Take a deep breath and inhale the aromas. Smell can strongly influence how we taste food, so savoring the scents can enhance the overall experience. Is it savory, sweet, spicy, or something else? Let yourself enjoy the fragrance before taking that first bite.
When you start eating, really focus on the taste and texture. Notice how the food feels in your mouth—crunchy, creamy, tender, or chewy. Pay attention to how the flavors evolve as you chew. Is it sweet, salty, sour, or umami? Are there any unexpected flavors or spices that surprise you?
Using your senses a simple but powerful way to deepen appreciation and satisfaction for your food.
4. Chew Thoroughly
Take the time to chew each bite fully before swallowing. Rather than thinking ahead to the next bite, focus on the one you’re currently eating. Try to savor the taste and texture. This also aids in digestion.
5. Express Gratitude
Before eating (and during), take a moment to appreciate the food, whether it’s the effort that went into preparing it or the nourishment it provides. Think about the farmers’ labour of love it took to make the wheat, and the baker’s love that turned that wheat into bread.
Consider the vitamins from the bread, like Niacin, Iron, and Riboflavin, the protein and Vitamin E from the peanut butter, and the energy from the jelly.
6. Listen to Your Body
Pay attention to your hunger and fullness cues. If you feel full or satisfied, you don’t have to finish everything on your plate. You can return to it later when you feel up for it.
If you find it hard to determine whether you are full or satisfied, ask yourself these questions to help yourself figure it out:
- If I walk away from my plate, will I be thinking about the food? Try it out and see. If you keep thinking about it, your body likely wants you to have some more food.
- Do I want to continue eating what’s on my plate, or would I like something else? Having what we really want increases satisfaction and reduces food noise.
- Am I eating because I’m hungry or is it for emotional comfort? You can try walking away from your plate for a bit to gain clarity of your feelings.
8. Don’t Judge Yourself For What You’re Eating And How Much
It’s easy to be hard on yourself when it comes to food choices, whether it’s overeating or eating something you deem “bad.” But mindfulness encourages us to observe without judgement. Rather than labelling foods as “good” or “bad,” try approaching your meals with curiosity and acceptance. Pay attention to how the food makes you feel, without any guilt or self-criticism.
The goal isn’t perfection. Being kind to yourself helps you enjoy your food with peace, balance, and no guilt, leading to a healthier relationship with food and a better understanding of what your body truly needs.
Here’s a scenario: Tom sits down with a piece of chocolate cake, feeling a hint of guilt. Instead of stressing over it, he decides to just enjoy the moment. He takes a bite, noticing the rich, smooth texture and sweet, indulgent flavor. As he eats, he checks in with how his body feels, realising he’s satisfied, not overly full. He puts the fork down and enjoys the experience without judgment. By the end, Tom feels calm and content, knowing he can enjoy food without guilt.
Conclusion
Making mindful eating a part of your day can really change the way you enjoy food. You’ll not only feel more satisfied but also create a healthier relationship with what you eat. It’s not just about the food itself, but the experience of enjoying it.
So next time you sit down for a meal, try to take a breath, express gratitude for your meal, and savor each bite. You deserve that kind of enjoyment!
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