Mindful eating involves paying attention to your food and the way you eat it, which will make you enjoy your food more. However, doing so doesn’t have to mean dieting or restrictions but rather slowing down to make the right choices & truly taste each bite. It’s a lot easier than you might think. Here are thirteen tips to help you practice mindful eating and become a better version of yourself. Get ready to feel more satisfied with every bite.
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Notice Emotional Triggers
Pay attention to how you feel when you decide to eat—are you actually hungry or are you eating because you’re bored? Recognizing your emotional triggers will help you understand why you’re reaching for food, which, in turn, makes you more conscious about eating. You’ll stop using food to cope with feelings and use other ways to address your emotions.
Use Your Non-Dominant Hand
Try eating with your other hand—the one you don’t usually use—as this could slow you down while you eat since it’s not as easy or automatic. You’ll have to pay more attention to each bite, which will make you more aware of your food and how you’re eating it. It’s a rather simple trick that makes meals more mindful while also helping you enjoy your food even more!
Chew Each Bite 30 Times
Try chewing each bite around 30 times before swallowing because this helps you really taste your food and notice how it feels in your mouth. Better yet, chewing more thoroughly also helps with digestion and that makes it easier for your stomach to process the meal. Eating slowly gives your body time to feel full which may help you avoid overeating.
Engage All Five Senses
When you sit down to eat, try to involve all your senses by looking at the colors of your food while also smelling the aromas coming from your plate. Notice the textures when you touch or cut your food and listen to any sounds it makes as you chew. Paying attention to these details will improve your eating experience and help you appreciate your meal more fully.
Experience Eating with Eyes Closed
Similarly, you could try taking a few bites with your eyes closed—without seeing your food, your other senses become more active and you’ll notice other details about the food more intensely. It’ll make each meal time more interesting and enjoyable since you’re forced to focus on each bite. Of course, you need to make sure to do this safely to avoid any spills or accidents!
Eat in Silence for Five Minutes
Spend five minutes eating in complete silence at the start of your meal—turn off the TV, put away your phone & avoid talking. This quiet time allows you to focus entirely on your food, giving you the chance to really experience eating your food. Without distractions, you’ll also think about how your body feels as you eat and this could make your meals more enjoyable & mindful.
Place Utensils Down Between Bites
Set your fork or spoon down on your plate after you take a bite because this will slow down your eating pace and give you time to chew. You’ll actually taste your food before reaching for the next bite, which makes you more aware of each mouthful! As such, you become less likely to rush through your meal since you’re taking the time to enjoy what you’re eating.
Reflect on Food’s Journey to Your Plate
Take a moment to think about where your food came from, like the farmers who grew the vegetables or raised the animals, as well as how the ingredients were transported. Thinking about the path your food took to reach your plate could help you feel a stronger sense of appreciation for it. It’ll make you more grateful for every bite on your plate and that’s always great!
Create a Pre-Meal Ritual
Develop a simple ritual to do before you start eating, which could be something like lighting a candle or sharing your appreciation for your food. A pre-meal ritual helps you shift your focus to the meal ahead, preparing your mind & body to be present while eating. Doing so makes your meals more intentional and enjoyable from the very start.
Eat with Chopsticks
Try using chopsticks instead of your usual utensils, especially if you’re not used to them—it takes more effort to pick up food so you’ll naturally eat more slowly. This makes you pay closer attention to each bite and how you handle your food, which makes a regular meal into something more meaningful. It’s quite a simple change but the effects are huge!
Practice Mindful Food Shopping
Take your time to choose your foods carefully at the grocery store by looking at the colors and freshness of any produce. Don’t forget to read ingredient labels and think about how each item will nourish your body—being mindful while shopping helps you make healthier choices. It also connects you to your food before you even begin cooking, making the entire eating process more meaningful.
Keep a Mindful Eating Journal
Start a journal to record your eating experiences—but instead of tracking calories, write down how you feel before you eat, what you eat & how you feel afterward. Over time, it’ll help you see patterns in your eating habits and you might notice emotional triggers or certain foods that affect your mood. Keeping a mindful eating journal makes you more aware of how you eat and that’s the best way to make positive changes in your life.
Eat Without Labels or Judgments
Let go of any negative thoughts about your food being “good” or “bad” but instead, allow yourself to enjoy what’s on your plate without guilt. Dropping these labels helps you think about the actual taste and experience of eating, so you’ll build a healthier relationship with food. It’ll reduce your stress around meals and make you more likely to enjoy your food.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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