Mindful Eating Explained: Tips for Getting Started

Guest written by Brittany Placencia, dietetic student.

Mindful eating bridges a powerful connection between your mental and physical self.

But many times, you end up eating on autopilot due to multitasking, creating a disconnect between the two. 

Mindless eating has the potential to cause binge eating, unstable blood sugar, or a strained relationship with food. If you struggle with any of these problems, learning mindful eating is a tool worth exploring. 

So, what is mindful eating? How do I eat mindfully? What are the benefits of mindful eating? 

Keep reading to explore the answers to these questions and learn some tangible steps on how to begin your journey with mindful eating today!

What is Mindful Eating?

Mindful eating brings conscious awareness to your senses while eating food. 

It requires thoughtful effort to remove distractions, engage your senses, and set aside judgments during meals. 

Eating mindfully is a broad concept describing many techniques that allow you to ultimately enjoy your food and eat in a way that best supports your mental and physical health.

Mindful eating is:

• Being Present: Eating your food without distractions allows you to pay attention to how much food you are eating and allows you to enjoy the taste and texture of your food. 

• Nonjudgemental: Being able to view your food as sustenance rather than “good” or “bad” helps chip away at any negative, judgemental associations tied to certain foods, helping to build a better relationship with food. 

• Body Awareness: Mindful eating allows you to pay attention to your body’s hunger and fullness cues, preventing mindless or emotional overeating.

• Slow: Taking the time to eat slower helps you appreciate your food, increase satisfaction, and decrease cravings. Eating slowly also gives your body time to signal fullness cues appropriately. 

Benefits of Mindful Eating

There are many ways that mindful eating can potentially improve your physical and mental health. 

Here are some positive outcomes found by practicing mindful eating:

• Reduces Binge Eating: A systemic review looking at many studies on the effects of mindful eating on those with binge eating tendencies showed significant reductions in binge eating. This reduction was more successful than Cognitive Behavioral Therapy (a common therapy technique) alone, which is a promising result for those who struggle with binge eating or an unhealthy relationship with food.

• Decreases Blood Glucose Levels: Studies have shown improvement in blood glucose (sugar) levels with mindful eating interventions over time. Maintaining a healthy blood glucose level can help with mood swings, prevent the development of diabetes, and maintain overall better health.

• Improves Digestion: Mindful eating can improve digestion through physical and emotional mechanics. Slow eating helps the breakdown of food in your mouth first for easier digestion in the body, and it allows time for your nervous system to activate digestive enzymes and intestinal bile needed for optimal digestion. Emotionally, mindful eating reduces stress levels, which can help prevent digestive issues commonly associated with stress. 

How Do I Practice Mindful Eating?

Mindful eating is a skill; like any skill, it takes time and practice to master. 

There are a variety of mindful eating techniques, and there is no black-and-white guide to the exact practice. 

Trying different ways to eat mindfully will help you choose the right ways for you to develop successful mindful eating!

Here are 5 easy ways to practice mindful eating:

1. Sit Down: Sitting while eating can help you stay grounded and present in your meal. It’s a simple concept, but it lays the foundation for other mindful eating practices. 

2. Observe Your Plate First: Before eating or picking up utensils, really look at your plate. Spend a moment taking in the colors, the smell, and the nutrients your meal offers. Use this small time in your mind to prepare your body for eating.

3. Chew Thoroughly: People don’t often spend enough time chewing their food thoroughly. A general recommendation is to chew each bite about 32 times! Rather than focusing on counting your chews, use each bite of food as an opportunity to slow down and notice the flavors and texture of the food you are eating. 

4. Put Down Your Utensils: Make an effort to put your utensils down frequently while eating, taking time to assess your hunger and fullness cues. This will help slow down you down to stay mindful.

5. Use a Food Journal: Take time to write down how you’re feeling and what you’re eating before and after a meal. Writing something down allows your mind to slow down and connect with how your body is feeling before eating and after eating. It also provides a reflection to look back on and see if there are emotional tendencies involved with your eating habits. 

Mindful Eating: The Takeaway

Trying out these techniques for mindful eating is an excellent first step to improving your health.

Some may seem simple at a glance, but consistency can be a challenge for many in achieving the benefits of mindful eating.

Another way to achieve mindful eating is to use the guidance of a registered dietitian for accountability and support along the way. 

Personalized recommendations from a qualified professional can set you up for long-term success with mindful eating.