Tips for Practicing Mindful Eating

Mindfulness is the practice of focusing on the present moment and taking in your 5 senses to ground yourself where your feet are at. According to, mindful eating can “promote better digestion, keep you full with less food, and influence wiser choices about what you eat in the future”. Stress and anxiety that built up over the day can also be lessened by putting your full focus on savoring your meals. Mindful eating is similar to general mindfulness in that you are taking your time to enjoy each meal by following these easy steps!

  1. Eat slower – Enjoy each bite of food and savor the different flavors. Try setting a timer for each time you lift your utensils or put your utensils down after each bite. Slow yourself down as you go and recognize a full feeling to know when your body is satisfied with the amount you have eaten.
  2. Stay away from distractions – Put aside your phone and turn off your television. Give your full attention to the food in front of you. Keep your focus on the meal at hand.
  3. Try to use all 5 senses – Sight, touch, smell, hearing, and of course taste should all be engaged at your mindful meal. Notice the textures of the foods you are eating. Decipher each flavor as you go. Recognize the different sounds of chewing. Take in the smells of your food. Try feeling what the different foods are in your hands (bring a napkin!). Observe how your body feels and your fullness as you go.

4. Try to focus on your food – Take this time to focus fully on the present with your meal. Try to put any thoughts about the past or future on hold for now. Think about where your food came from and practice gratitude for the food you are enjoying.

What is your favorite tip for mindful eating?

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