Transforming Your Relationship with Food Through Mindful Eating - Episode 28

How often have you sat down in front of the TV with a bag of popcorn or chips and before you know it, the whole bag is gone? In our fast-paced world filled with distractions, the act of eating often becomes a mindless routine. But what if the way we eat could profoundly impact our health and well-being? Enter mindful eating—a simple approach that not only enhances our relationship with food but also fosters a deeper connection with ourselves and our loved ones.

Mindful eating is a practice rooted in the principles of mindfulness, which is a form of meditation focusing on the present moment. It encourages individuals to become attuned to their surroundings, sensations, and feelings while consuming food. This technique can help us actually enjoy the food more. In addition, mindful eating can help us better manage our body’s hunger signals. Studies show that it takes about 20 minutes for the brain to signal fullness, so pacing is a crucial factor in preventing overeating.

You can eat mindfully by doing a few simple things:

Assess your hunger. Before diving into a meal, it’s helpful to gauge your hunger level. By rating it on a scale of 1 to 10, with 1 being extremely hungry and 10 being overly full, aiming for a "3" or "somewhat hungry" is ideal. If you wait to eat when you’re starving, you're likely to over-indulge. Also, be aware of your emotional triggers. Are you eating because you are hungry? Or are you stressed, bored, sad, etc.?

Make time for real meals. Rushing through meals on the go often leads to less nutritious food choices. I’m talking about junk food and fast food. Mindful eating means stopping and eating from a plate/bowl.

Minimize Distractions. Engaging fully with your meal means removing distractions like screens and work. By doing so, you allow yourself the space to enjoy the act of eating.

Choose moderate portions. Slow and deliberate chewing, along with pausing between bites, allows you to sense your body’s cues for fullness. Stopping at a "6" or "7" on the hunger scale can help you feel full without overindulging. If you rush through your meal and stop at 9 or 10, you will likely end up overeating and feeling like a sluggish couch potato. 

Engage your five senses. Observing the textures, smells, colors, and tastes of the meal creates a richer dining experience. Taking time to savor each bite allows for a deeper appreciation of the food. Being present and engaged with your companions helps to build deeper relationships.

Mindful eating goes beyond the plate; it's a holistic approach that reconnects us with the essence of nourishment. By implementing these practices into our daily lives, we can savor our food, and enjoy a newfound appreciation for the beauty that exists in our world.


Suszynski, M. (2022). Tips for mindful meals. Retrieved from

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