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3 Mindful Eating Habits to Incorporate into Your Life
You are what you eat, or so the saying goes. What you put into your body affects not only your physical health but your mental and emotional health as well. That’s why it’s important to be mindful of what you eat and how you eat it.
Mindful eating is the practice of being aware of and present during eating. This means being aware of the food you’re consuming, the sensations you’re experiencing, and your thoughts and emotions. It sounds simple enough, but it can be difficult to slow down and be present in a world where we are constantly multitasking and bombarded with distractions.
If you’re looking to start incorporating mindfulness into your eating habits, here are three easy things you can do:
1. Sit down at a table to eat without any distractions.
This means no phones, no laptops, and no TV. Just you and your food. This may seem like a challenge at first, but try to focus on the experience of eating. Notice the colors, textures, and smells of your food. Taste each bite slowly and savor the flavor. Chew thoroughly before swallowing. If your mind starts to wander, gently bring it back to the present moment.
2. Eat with intention.
Ask yourself why you’re eating. Are you hungry? Or are you eating because you’re bored or stressed? If you’re not hungry, try drinking a glass of water or taking a walk instead of reaching for a snack.
3. Be grateful for your food.
Whether you cooked the meal yourself or someone else did, take a moment to appreciate the effort to make it. If you cooked it yourself, give yourself credit for following through on taking care of yourself! If someone else cooked it for you, express gratitude for their kindness.
4. Listen to your body.
Pay attention to how your body feels after eating certain foods. Do certain foods make you feel sluggish or bloated? Do others make you feel energized and light? When you listen to your body’s signals, you can start making choices that make YOU feel good – not just choices that taste good in the moment!
Mindful eating is all about being present and paying attention to the experience of eating – from start to finish! It sounds simple enough, but it can be difficult to slow down and be present in a world where we are constantly multitasking and bombarded with distractions. If you’re looking to start incorporating mindfulness into your eating habits, try incorporating some (or all!) of these tips into your routine. Your mind – and your body – will thank you!
Frequently Asked Questions
What are 3 mindful eating habits? Mindful eating takes practice. Try to eat more slowly, chew thoroughly, remove distractions, and stop eating when you’re full.
What is a mindful eating intervention? Mindful eating helps individuals cultivate awareness of both internal and external triggers to eating, interrupt automatic eating, and eat in response to the natural physiological cues of hunger and satiety.
What is an example of mindful eating? Mindful eating: Eating on autopilot or while multitasking (driving, working, reading, watching TV, etc.). Focusing all your attention on your food and the experience of eating. Eating to fill an emotional void (because you’re stressed, lonely, sad, or bored, for example).
What are mindful eating techniques?
- Begin with your shopping list.
- Come to the table with an appetite — but not when ravenously hungry.
- Start with a small portion.
- Appreciate your food.
- Bring all your senses to the meal.
- Take small bites.
- Chew thoroughly.
- Eat slowly.