Mindful Eating: What It Is and How to Do It
In our fast-paced world, eating often becomes a rushed, distracted activity—something we do on the go, in front of screens, or while multitasking. But what if we slowed down and truly paid attention to our meals? What if we took the time to appreciate where it came from? That’s where mindful eating comes in.
What Is Mindful Eating?
Mindful eating is about bringing full awareness to the experience of eating. It means tuning into your body’s hunger and fullness cues, savoring each bite, and paying attention to the flavors, textures, and smells of your food without judgment. Rather than eating on autopilot, mindful eating encourages you to engage your senses and be present during every meal.
This practice not only helps improve digestion and satisfaction but can also promote a healthier relationship with food and reduce overeating.
Why Practice Mindful Eating?
Enhances enjoyment: You get to truly savor the taste and texture of your food.
Improves digestion: Eating slowly allows your body to process food better.
Reduces overeating: Paying attention to hunger/fullness cues helps prevent eating past fullness.
Promotes healthier choices: When mindful, you’re more likely to choose foods that nourish you.
Supports emotional balance: Mindful eating helps separate emotional triggers from physical hunger.
How to Practice Mindful Eating: 5 Simple Steps
Eat without distractions. Turn off the TV, put away your phone, and sit down at the table. Focus solely on your meal.
Pray before eating. Taking time to thank God for you taking care of your body with a meal is a great way to glorify him during your day.
Engage your senses. Before you take a bite, notice the colors, smells, and textures of your food. As you chew, pay attention to the flavors and how the food feels in your mouth.
Chew slowly and thoroughly. Aim to chew each bite 20-30 times. This slows your pace and gives your brain time to register fullness.
Listen to your hunger and fullness cues. Check in with yourself before, during, and after eating. Are you eating because you’re hungry or for another reason? Stop when you feel comfortably full.
Practice gratitude. Take a moment to appreciate the effort that went into your food—from farming to cooking—and the nourishment it provides.
Tips to Make Mindful Eating a Habit
Start small. Try mindful eating for one meal or snack each day. I like to do this at lunch time. Being mindful during lunch helps me remember to slow down and glorify God.
Keep a food journal to note how different foods make you feel. Did that food make you feel good or crappy? Did it taste good?
Be kind to yourself if your mind wanders—gently bring your focus back to the food.
Mindful eating is more than just a technique; it’s a way to reconnect with your body and God in a meaningful, nourishing way. I think this brings new meaning to the saying, “you are what you eat.” The next time you sit down to eat, take a deep breath, slow down, and savor every bite—you might be surprised by how satisfying it feels.
