Find Mindful Eating Providers near you

---

---

---

---

---

---

---

---

---

---

---

---

---

---

---

---

---

---

---

---

FAQs:

What is Mindful Eating?

Mindful eating (i.e., paying attention to our food, on purpose, moment by moment, without judgment) is an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food. It has little to do with calories, carbohydrates, fat, or protein. The purpose of mindful eating is not to lose weight, although it is highly likely that those who adopt this style of eating will lose weight. The intention is to help individuals savor the moment and the food and encourage their full presence for the eating experience.

Is Mindful Eating Good for Digestion?

Paying attention while eating assures full digestion as well as full nutritional benefits. There is an initial phase of digestion called the cephalic phase that occurs before we start to eat. Cephalic means "head," so it is not surprising that this initial phase of digestion begins with the brain seeing, smelling, and anticipating food. 

In this phase, the brain informs the stomach that it should prepare for a meal by initiating several digestive activities. The body begins to prepare for the breaking down and absorption of nutrients. Salivation is activated (saliva is used for the initial breakdown of carbohydrates) and pancreatic enzymes and stomach acids (also used to break food down) are released. The conveyor belt that is the digestive tract begins its rhythmic movement so that nutrients can be absorbed and moved along.

It is estimated that as much as 30 to 40 percent of the total digestive response to any meal is due to the cephalic phase. So if we aren't paying attention to food before we begin to eat if we are not fully aware of what and when we are eating, it stands to reason that we are not provoking the full beneficial digestive response.

What is the Difference Between Mindful Eating and Intuitive Eating? 

Mindful and intuitive eating are often thought of as the same thing  — but they’re not the same. Intuitive eating is a term coined by the dietitians Evelyn Tribole and Elyse Resch. Its principles focus on a weight-neutral, body-positive movement. Intuitive eating encourages a non-diet approach to food choices. Mindful eating shares these same principles around a neutral attitude toward food. However, mindful eating also focuses on body awareness and the act of eating. For example, paying attention to how eating impacts hunger signals.

Can Mindful Eating Help You Lose Weight?

Mindful eating is not intended to be a weight-loss strategy. But when you’re mindful of your experience with food, mindful eating may help you find a weight that feels best for your body. 

Mindfulness can support the reduction of stress hormones like cortisol, which can affect weight. More stress can cause an increase in stress eating, which can lead to weight gain over time. It may also result in your body holding on to abdominal fat.

Several studies have looked into the connection between weight and mindful eating. One study looked specifically at people with a BMI over 30. Researchers found that mindfulness helped people in the study lose weight and maintain that weight loss for at least 2 months. 

Another study also looked specifically at adults with a BMI over 30 but had different findings. Researchers split the participants into two groups. One group practiced mindful eating and the other did not. After 12 months, there was no significant difference in weight loss between the groups. However, the mindfulness group did see other benefits. For example, they had improved blood sugar and ate fewer sweets.

What is the Mindful Eating Scale?

The Mindful Eating Behavior Scale (MEBS) is a 17-item self-report scale to assess the attention element of mindful eating. The MEBS was developed to make it possible to measure mindful eating in common situations and independent from emotional or external eating. The MEBS consists of four domains: Focused Eating, Eating in response to Hunger and Satiety Cues, Eating with Awareness, and Eating Without Distraction.

Is Mindful Eating Safe for Everyone?

Mindful eating is generally safe, but some experts do have concerns. For instance, some warn that using mindfulness instead of traditional methods to treat complex eating disorders could be dangerous. While there’s some evidence that mindful eating is associated with less binge eating, it's not an effective medical treatment. It can’t address all the complexities of disordered eating. If you experience disordered eating, speak with a doctor.

What is the Psychology of Mindful Eating?

Mindful eating requires slowing down paying attention to our food and eating as much as possible in a relaxed, stress-free environment. Eating should be an enjoyable activity designed to nourish our bodies rather than a mechanism to avoid or manage difficult feelings. Our relationship with food is rooted in early childhood and infancy, but it is possible to revert to bad habits and tackle psychological issues in therapy, which impacts our negative relationship with food and eating. Restricting access to social media and external pressures to look and eat a certain way will help us focus more on ourselves and our needs, rather than on the perceived demands and expectations of others.

How is Mindful Eating Different than Dieting?

Mindful eating takes the idea of paying attention to what we eat even further. The idea is that a slower, more careful, or thoughtful way of eating may help us to enjoy our food more, choose more healthful foods, and make us less likely to overeat.

Dieting, generally speaking, is about controlling what we eat with the general aim of consuming fewer calories to create a calorie deficit. As we all know, there are many types of diets, ranging from the sensible, like the Mediterranean Diet, to the less sensible, like the old-fashioned grapefruit and black coffee diet.

Five S’s of Mindful Eating

Mindful eating is a way of focusing, not on WHAT we are eating, as much as HOW we are eating. Dr. Susan Albers a psychologist at the Cleveland Clinic and author of Eating Mindfully: How to End Mindless Eating, has a few tips that have helped in starting to practice mindful eating. She calls them the “Five S’s of Mindful Eating” and they are:

1) Sit Down – don’t eat on the go, don’t eat in front of the refrigerator on the way to something else, or while doing something else. Sit down, and focus your attention on what you are doing.

2) Slowly Chew – If we slow down, we will notice our food and enjoy it more. She recommends eating with the non-dominant hand to force yourself to focus more on the process of eating.

3) Savor – How many times have I eaten something while doing something else and looked down to realize, it’s all gone and I don’t even remember eating it?! Don’t eat while watching, don’t eat in front of the computer, and get rid of distractions. Then, notice the color of your food, the smell, the temperature, the texture, the flavors, etc. Also, the first bite is the most flavorful, according to research. So, notice that first bite!

4) Simplify – Out of sight, out of mind…..so put healthy foods front and center in your life. Put colorful, beautiful foods where you can see them in the fridge or on the counter, and you will be more likely to reach for those when you are hungry.

5) Smile – Between each bite, smile. This gives you a chance to pause and savor, but smiling releases positive chemicals in our brain that reduce stress and make us less likely to eat to soothe our stress.

Benefits of Mindful Eating

By paying close attention to how you feel as you eat—the texture and taste of each mouthful, your body’s hunger and fullness signals, and how different foods affect your energy and mood—you can learn to savor both your food and the experience of eating. Being mindful of the food you eat can promote better digestion, keep you full with less food, and influence wiser choices about what you eat in the future. It can also help you free yourself from unhealthy habits around food and eating. Eating mindfully can help you to:

1. Slow down and take a break from the hustle and bustle of your day, easing stress and anxiety.

2. Examine and change your relationship with food—helping you to notice when you turn to food for reasons other than hunger, for example.

3. Derive greater pleasure from the food you eat, as you learn to slow down and more fully appreciate your meals and snacks.

4. Make healthier choices about what you eat by focusing on how each type of food makes you feel after eating it.

5. Improve your digestion by eating slower.

6. Feel fuller sooner and by eating less food.

7. Make a greater connection to where your food comes from, how it’s produced, and the journey it’s taken to your plate.

8. Eat in a healthier, more balanced way.

Mindful Eating Techniques

Mindful eating techniques can help reduce the likelihood of binge eating. These include:

1. Eating small or moderate amounts of food every 2-3 hours.

2. Before eating ask a few basic questions

1. - Am I hungry?

2. - Am I thirsty?

3. - If so, what type of food/drink do I want?

3. Set a nice place to eat and arrange food nicely on the plate. Do not eat standing or walking!

4. Being in the present (3 deep breaths) before beginning to eat

5. Eat slowly, paying attention to the smell, taste, sound, texture, and look of the food.

6. Put utensils or food down between mouthfuls.

7. Every few minutes check in with your hunger signals

8. Stop eating just before you feel full and wait 10-20 minutes before eating more food if you are still hungry.

9. Enjoy your meal. If you don’t enjoy eating you will never be satisfied. 

You might also like to try journaling, which is a mindfulness-based practice. You should use a method or technique of journaling that suits you and is sustainable over a long period. Some people like to carry a notebook or journal around with them; some people keep a journal to write in before.

The 8 Most Mindful Eating Foods

While in theory, mindful eating is simple, our fast-paced world makes eating with intention and attention next to impossible.  It takes time and training to shift your eating patterns.  So, as you’re shifting, we can help provide you with some tools.  One is this list of mindful foods; foods that require more attention and intention to eat naturally.  Perhaps you can come up with a few more.  Consider using these foods as you practice eating more mindfully.

1.  Pomegranates

A whole pomegranate may be the most mindful food to think of. Pomegranates demand one’s full attention and eating them is somewhat of an art form.

2.  Pistachios

Pistachios and other shelled nuts require a little (or a lot of) work.  It’s nearly impossible to multi-task while shelling a pistachio. Each nut must be de-shelled and placed deliberately into the mouth, slowing down the process of eating and thus lending to mindfulness.

3.  Artichokes

While artichoke hearts from a can or jar make for great dips and salad additions, for a more mindful experience, try a whole artichoke. Artichokes are typically boiled or steamed until the leaves are tender.

4.  Coconuts

Coconut has gotten a lot of good press lately – coconut oil, coconut water, and coconut flesh all offer great nutritional benefits. 

5.  Oranges

There’s no better way to ground yourself than to peel a piece of citrus.  The vibrant smell, the zest, and the texture in your hands and mouth all lend to a mindful moment. Next time you’re needing to slow down and recharge, peel or cut an orange and take a deep breath.  Inhale it’s invigorating scent.  Think about how you’re providing your body with 100% of its vitamin C requirements by eating this one, simple delicious fruit.

6.  Grapefruits

Similar to the orange, grapefruit has a powerful energizing, and grounding scent.

7.  Edamame (in pods)

Edamame is simply fun to eat.  The only way I know to eat these is to steam them, dip them in soy sauce, and squeeze them out of the pod and into your mouth by using your teeth.  This is such a fun and satisfying experience, try it!  And know that while you're popping these pods, you’re also popping in a good amount of protein, fiber, and omega-3s.

8.  Dates

These little gems are naturally flavorful and offer a great way to satisfy your sweet tooth in a nutritionally rich way.  Because of their chewy texture and pit, dates offer a sensory-rich experience.  Whenever we stimulate our senses, particularly more than one simultaneously, it helps bring us into the moment. Try mindfully eating a date after your next meal and see how satisfying it is.

How to Practice Mindful Eating

In essence, mindful eating means being fully attentive to your food — as you buy, prepare, serve, and consume it. However, adopting the practice may take more than a few adjustments in the way you approach meals and snacks. Here are several practices that can help you with mindful eating.

1. Begin with your shopping list. Consider the health value of every item you add to your list and stick to it to avoid impulse buying when you're shopping. Fill most of your cart in the produce section and avoid the center aisles—which are heavy with processed foods — and the chips and candy at the check-out counter.

2. Come to the table with an appetite — but not when ravenously hungry. If you skip meals, you may be so eager to get anything in your stomach that your priority is filling the void instead of enjoying your food.

3. Start with a small portion. It may be helpful to limit the size of your plate to nine inches or less.

4. Appreciate your food. Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table. Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.

5. Bring all your senses to the meal. When you're cooking, serving, and eating your food, be attentive to color, texture, aroma, and even the sounds different foods make as you prepare them. As you chew your food, try identifying all the ingredients, especially seasonings.

6. Take small bites. It's easier to taste food completely when your mouth isn't full. Put down your utensil between bites.

7. Chew thoroughly. Chew well until you can taste the essence of the food. (You may have to chew each mouthful 20 to 40 times, depending on the food.) You may be surprised at all the flavors that are released.

8. Eat slowly. If you follow the advice above, you won't bolt your food down. Devote at least five minutes to mindful eating before you chat with your tablemates.

Tips and Strategies to Create Mindful Eating Habits

If a challenge seems a little too intense for you right now, you might benefit from applying some simple, proven strategies for implementing a more mindful eating habit. These 12 tips for mindful eating come from Dr. Carolyn Dunn, a dietician, and weight loss expert:

1. Make eating an exclusive event rather than multitasking.

2. Check your stress level before eating, as you might be turning to food even when you’re not hungry.

3. Acknowledge the gift of food and the effort that went into growing and preparing it, and appreciate your meal.

4. Eat slowly, put your fork down between bites, chew your food well, and make each meal last at least 20 minutes.

5. Notice the taste, texture, shape, and smell of your food. Savor it.

6. Be mindful of the portions to ensure you are enjoying quality, not quantity.

7. Be mindful of how hungry you are to make sure you’re only eating when you’re hungry.

8. Eat before you get too hungry or you might make impulsive choices.

9. Be mindful of your protein, and make sure to choose plant-based proteins often (like beans and legumes).

10. Be mindful of your calorie budget to make sure you are eating the right amount to maintain a healthy weight.

11. Determine if the food is worth the calories, and splurge on just a few bites when it is appropriate to do so.

12. Take one bite when it comes to special foods or desserts so you don’t feel like you’re missing out but also don’t feel guilty for eating too much.

These 10 tips can also help you build a more mindful eating habit:

1. Reflect on how you feel before you eat.

2. Sit down instead of eating on the go.

3. Turn off the TV, phone, tablet, computer, etc. (anything with a screen).

4. Serve yourself a reasonable portion instead of eating from the bag or box.

5. Pick a smaller plate to help with portion control.

6. Take a moment to pause and cultivate gratitude for your food before eating it.

7. Chew several times—the default is 30, although some foods may require more or less chewing.

8. Put down your fork or spoon between each bite and don’t pick them up again until you have already swallowed the bite you took last.

9. Resign from the “Clean Plate Club;” remind yourself that you don’t need to eat it all!

10. Try eating in silence; acknowledge when your mind wanders, but bring it right back to eating whenever you notice it.

How to Start Mindful Eating

Starting a mindful eating practice doesn’t have to be daunting. Here are some steps to help you get started:

1. Start with small steps: Choose one meal or snack per day to practice eating mindfully. This could be breakfast, lunch, dinner, or even a mid-afternoon snack, depending on your schedule.

2. Minimize distractions: Create a calm and peaceful environment by reducing distractions such as television, smartphones, or work-related tasks. If you have limited control over your environment, at the very least, focus your attention solely on the act of eating instead of multitasking.

3. Practice gratitude: Cultivate a sense of gratitude for the food on your plate and the individuals involved in its production. Reflect on the journey of the food from farm to table.

4. Engage your senses: Before taking your first bite, take a moment to observe the appearance, smell, and texture of your food. Notice any thoughts or emotions that arise.

5. Eat slowly and savor each bite: Take three deep belly breaths before you start eating to calm your nervous system and slow your eating pace. Take your time to chew each bite slowly and thoroughly, paying attention to the taste, texture, and temperature of the food. Put your utensils down between bites to fully experience each mouthful.

6. Tune into your body: Throughout the meal, check in with your body's hunger and fullness signals. Pause occasionally to assess your level of hunger and satisfaction. Stop when you're satisfied, rather than eating out of habit or in response to external cues.

7. Stay present: Bring your awareness back to the present moment whenever your mind starts to wander. Focus on the sensations of eating without getting caught up in thoughts about the past or the future. Practice self-compassion and let go of negative thoughts.

8. Reflect on the experience: After finishing your meal, take a moment to reflect on the experience. Notice how you feel physically, mentally, and emotionally. Consider any insights or observations that arose during the meal.

Starting a mindful eating practice is a journey that requires patience, openness, and self-awareness. By incorporating mindfulness into your eating habits, you can cultivate a deeper appreciation for food and nourishment, leading to improved overall well-being. Remember to start small, be kind to yourself, and enjoy the journey towards greater mindfulness and health.

Mindful Eating Exercises

Are you interested in becoming a mindful eater or expanding your skills further? Mindful eating exercises are a great way to start. The following mindful eating activities and exercises can help you incorporate the practice of mindful eating into your daily routine. So why not give one of these activities a try? Or even better, try all ten!

Exercise 1: Basic Mindful Eating Strategies

A big part of eating more mindfully involves bringing awareness to your food and meals. Set the stage for an enjoyable meal by starting with some mindful eating basics.

Some basic mindful eating strategies are:

- Sit down and eat without distraction

- Avoid multitasking or eating on the go

- Try eating with all of your senses. How does your food look, taste, smell, and sound?

- Bring your awareness to the meal in front of you. What do you find pleasing about this meal? - - What tastes or textures do you notice?

- Eat slowly and savor your food. If you are new to mindful eating, consider setting a timer for 20 minutes, so you don’t rush through your meal.

- Pause between bites. Notice what your body and mind are telling you.

- Take smaller bites and chew your food thoroughly before moving on to the next.

- Practice gratitude for the food that is before you

Exercise 2: The Hunger Scale

The mindful eating hunger scale is a helpful tool to measure your appetite on a scale from 1 to 10, with 1 being ravenous and 10 being completely stuffed. Using the hunger scale can help you reconnect with your hunger/fullness cues so that you can eat when you’re hungry and stop when you’re comfortably full.

Exercise 3: The Balanced Plate Activity

The Balanced Plate Activity is a mindfulness eating exercise that will help you slow down and focus on the physical sensations of eating a well-balanced meal. Many individuals report feeling fuller and more satisfied after consuming a balanced meal- that is, a meal that consists of carbs, proteins, and fats. For this mindful eating exercise, you’ll need to set aside about 25 to 30 minutes for your meal.

Exercise 4: Keep a Mindful Eating Journal

Try keeping a mindful eating journal of your meals and snacks. Journaling is an excellent way to practice gratitude and bring greater awareness to your internal dialogue. It also aids in processing emotions and can help you identify why you eat, especially if you’re prone to eating for reasons other than physical hunger. You might start to notice patterns over time, such as boredom eating or eating to soothe an uncomfortable emotion. In this mindful eating journal, you may want to describe your meal, how it made you feel, your emotions, or what you were doing before eating.

Exercise 5: The Mindful Eating Plate

The Mindful Eating Plate is a creative take on the MyPlate method that provides a visual reminder of the different aspects of mindful eating. It comes from Dr. Susan Albers, an author and expert on mindful eating. Like MyPlate, the Mindful Eating Plate divides a standard dinner dish into four sections. These sections represent:

a. Observe: Notice your body (rumbling stomach, low energy, stressed out, satisfied, full, empty).

b. Savor: Notice the texture, aroma, and flavor. Is your meal crunchy, savory, sweet, salty, smooth, spicy, etc.?

c. In-the-Moment: Be fully present and free from distractions while eating.

d. Nonjudgment: Approach food mindfully and compassionately. Remove self-judgment from eating. Notice when “shoulds,” rigid diet rules, or guilt pop into your mind, and think of ways to reframe those thoughts.

Exercise 6: Describe Each Bite

For this mindful eating exercise, you’ll take note of and describe each bite of food. During this mindful eating activity, notice the changes and subtle differences that occur with each new bite. Begin by serving yourself a mindful meal, then slowly and deliberately take a bite. Make a note of how the first bite tastes. Does it taste as good as you imagined? Continue like this until the meal is complete or you are full, whichever comes first. Depending on the size of the meal, you don’t necessarily need to do this with every single bite. However, try to take notes every few bites.

Exercise 7: Learn Your Emotional Triggers

Emotional eating is not uncommon, and we sometimes turn to food to soothe uncomfortable emotions. While occasional emotional eating is a perfectly okay coping mechanism, it can lead to problems if eating becomes your primary form of comfort. For some, emotional eating can also cause issues such as overeating, intense food cravings, and feelings of guilt and shame.

Exercise 8: Practice Eating Slower

Part of mindful eating is slowing down so we can enjoy our food and the eating experience.

Exercise 9: Rotate Bites of Food

Try rotating bites of the different foods on your plate for this mindful eating exercise to keep your taste buds guessing.

Exercise 10: The Mindful Eating Checklist

This checklist is a handy reminder of multiple mindful eating techniques and strategies in one place. It is perfect for beginners who want to make conscious eating part of their lifestyle. Try using the mindful eating checklist during your next meal to start building the habit of mindful eating.

Sources:

NIH

Harvard Health

Help Guide

Eating Disorders

GoodRx

Positive Psychology

Mass General

Metrowest Nutrition

Taking Charge

Springer Link

Clutter Free Now

ZOE

Brighton and Hove Psychotherapy

Bite Out of Life Nutrition

Integris Health