Mindful eating: savour every bite

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Ever caught yourself rushing your lunch while scrolling through your phone? Or maybe you’ve finished a whole bag of chips without even realising it? That’s the opposite of mindful eating!

What is Mindful Eating?

Mindful eating is all about being fully present while you eat. It's about tuning into your body's hunger cues, savouring the flavours and textures of your food, and enjoying the whole eating experience, along with recognising physical hunger and fullness cues. This practice encourages a deeper connection with food and the body's signals, often leading to healthier eating habits and a more positive relationship with food.

Is mindful eating really that easy?

You might be thinking, "Easier said than done!" and you’re absolutely right. Our busy lives often pull us in a million directions, making it hard to slow down and focus on just eating. But the good news is, even small steps can make a big difference. It’s about starting where you are and gradually building a habit.

When should you mindfully eat?

The best time to practice mindful eating is anytime you eat! Whether it's a quick breakfast, a packed lunch, or a special dinner, bringing mindfulness to your meal can enhance your experience. But if you’re looking to start small, try dedicating at least one meal a day to mindful eating.

What are the benefits?

  • Enjoy your food more: When you’re fully present, you’ll notice the subtle flavours and textures that you might miss when you're distracted
  • Better listening to your body: Mindful eating helps you connect with your hunger and fullness cues, preventing overeating or undereating.
  • Improved digestion: Eating slowly and chewing thoroughly aids digestion.
  • Reduced stress: Taking time to enjoy your food can be a calming and relaxing experience.
  • Increased awareness of eating patterns: Mindful eating helps you become more aware of your eating habits and patterns, making it easier to identify and change unhealthy behaviours.
mindful eating

"Eating is not only nourishing the body, but also the mind"
- Titch Nhat Hanh

Overcoming Mindful Eating Challenges

Mindful eating is a rewarding journey but it's normal to face challenges along the way. Here are some tips to help you overcome common hurdles:

  • Dealing with cravings: When cravings hit, pause and check in with yourself. Are you truly hungry or is it emotional eating? Try drinking water, taking a short walk, or practicing deep breathing to manage cravings.
  • Eating out: Mindful eating can be tricky in restaurants. Order smaller portions, focus on savoring each bite, and avoid distractions like your phone.
  • Balancing social eating: Enjoy social gatherings without compromising your mindful eating practice. Choose dishes you genuinely enjoy, take small portions, and focus on conversation as well as food.
  • Mindful snacking: Treat snacks with the same mindfulness as meals. Choose nutritious options and slowly enjoy each bite.
  • Body positivity: Mindful eating is about enjoying food, not about perfection or body image. Focus on nourishing your body and listening to its signals.

Want to give mindful eating a try?

Next time you eat, try turning off distractions, taking slow, deep breaths, and paying attention to the taste, smell, and texture of your food. You might be surprised at how much you enjoy it!

Remember, be kind to yourself and celebrate small victories. Mindful eating isn't about perfection. It's about progress.  Start small, be patient, and enjoy the journey to a more fulfilling eating experience.

It's time to Nourish your body and thrive

Forget about those unreliable fad diets that promise quick results. Our Habits for Health online programme provides you with the confidence to find a way of eating that truly works for you.


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