Mindful eating is something we should all incorporate into our lives.  We scarf down our meals without taking a breath.  We don’t fully chew and digest our food.  We eat and eat without sensing when we are satiated.  Mindful eating is a solution to eating-on-the-go-go-go.  

Some tips for eating mindfully…

  1. Cooking your food is the best way to prepare for mindful eating.  The smells, the colors of food will stimulate your brain so that it is ready to accept nourishment.  When you are eating at a restaurant, enjoy the sights and smells of the food as you wait.  
  2. Put away any distractions especially electronics.
  3. A mealtime ritual like setting the table or playing music will help you enjoy your meal.  
  4. Sit down, take a deep breath.  Express gratitude for your food and those who had prepared it.  
  5. Take in the food with all your senses.  What does it look like?  Does it look appealing?  Is it making any sounds, like sizzling?  Take in the textures, what does it feel like?  Does it taste savory or sweet?  Chew slowly, and try to identify different flavors and ingredients.  
  6. Listen to your body.  Eating slower will allow you to sense when you are full.  A major sign that you have eaten enough is that food becomes less appetizing, or doesn’t taste as good as when you began the meal.  

It can take weeks, months, and even years to establish a successful mindful eating practice.  Be patient and enjoy the process.  It is possible to improve your relationship with food and build a stronger mind-body connection.  


Dr. Mathews