Establishing Mindful Eating Habits

Tips and tricks for establishing habits for healthy and mindful eating.

Establishing healthy and mindful eating habits is not only beneficial for your physical health, but also for your mental and emotional well-being. Mindful eating is the practice of paying attention to your hunger and fullness cues, your emotions, your thoughts, and your sensations while eating. It helps you enjoy your food more, reduce overeating, and cope with stress and negative emotions in a healthy way.

Tip #1 - Eat slowly and savor each bite.

Notice the flavors, textures, colors, and aromas of your food. Put down your utensils between bites and chew thoroughly. Taste each bite like you would savor wine and a wine tasting. Remember to breathe!

Tip #2 - Avoid distractions while eating.

Turn off the TV, computer, phone, or any other device that might take your attention away from your food. Focus on the present moment and your experience of eating.

“Conscious eating is a big step toward conscious living.”

— NATASHA NUIT PANTOVIC

Tip #3 - Check in with your hunger and fullness levels before, during, and after eating.

Use a scale from 1 to 10, where 1 is starving and 10 is stuffed, to rate how hungry or full you are. Aim to eat when you are around a 3 or 4, and stop when you are around a 7 or 8.

Tip #4 - Practice gratitude for your food.

Before you eat, take a moment to appreciate where your food came from, who prepared it, and how it nourishes your body. Expressing gratitude can enhance your satisfaction and happiness with your food.

Tip #5 - Honor your cravings without judgment.

If you crave something sweet, salty, crunchy, or creamy, allow yourself to have a small portion of it and enjoy it mindfully. Denying your cravings can lead to bingeing or overeating later on.

Practice Consistency

Establishing healthy and mindful eating habits can take time and patience, but it is worth it in the long run. You will feel more in tune with your body, more in control of your eating behaviors, and more at peace with yourself.