In a world filled with fast food, constant distractions, and the glorification of multitasking, it’s no wonder so many of us struggle with our relationship with food. We eat on autopilot, scrolling through our phones or rushing through meals without truly tasting or enjoying them. But what if we consider a more mindful approach to eating? It could transform not only your relationship with food but also your health and well-being?
Mindful eating is a concept that we often focus on practicing with our nutrition clients. It’s the practice of being fully present in the moment, tuning into your body’s signals, and savoring every bite. It’s not a diet, a set of rules, or about restriction—it’s about awareness and enjoyment. By adopting a mindful approach to meals, you can more easily maintain a healthy weight, improve digestion (more important than many of our clients realize), and create a more connected and pleasurable dining experience.
Here are three simple but powerful tips to help you cultivate mindful eating habits:
1. Slow Down & Engage Your Senses
I’m one of the fastest eaters I know! One of the easiest ways for me to practice mindful eating is to simply slow down by putting the fork down between bites and chewing thoroughly. When you eat quickly, your body doesn’t have time to register fullness, which can lead to overeating. Slowing down allows your body to properly digest food, supports weight management, and enhances the overall experience of eating. This Eating Slowly Journal worksheet is an example of how we implement the practice with our nutrition clients .
How to do it:
- Put down your fork between bites.
- Chew slowly and thoroughly, noticing the texture, flavors, and aromas of your food.
- Take a deep breath before starting your meal to center yourself in the present moment.
2. Eliminate Distractions & Be Present
Also guilty of this myself. I’m a master multitasker! Ever found yourself eating an entire meal while watching TV or scrolling through your phone—only to realize you barely remember eating it? When we eat distracted, we disconnect from our hunger and fullness cues, making it easier to overeat or feel unsatisfied.
How to do it:
- Turn off screens and create a peaceful, distraction-free eating environment.
- Focus on the food in front of you—observe its colors, smells, and textures.
- If eating with others, engage in meaningful conversation and enjoy the moment together.
3. Honor Your Hunger & Fullness Cues
Our bodies are incredibly intuitive, but years of diet culture and stress eating can dull our natural hunger and fullness signals. Mindful eating helps you reconnect with those cues, allowing you to eat when you’re hungry and stop when you’re comfortably full—rather than when your plate is empty.
How to do it:
- Before eating, ask yourself, “Am I truly hungry, or am I eating out of boredom, stress, or habit?”
- Check in with yourself halfway through the meal—are you still hungry or satisfied?
- Practice gratitude for your food and how it nourishes your body.
The Freedom That Comes with Mindful Eating
By embracing mindfulness around meals, you can break free from restrictive eating patterns, guilt, and emotional eating. You’ll cultivate a healthier relationship with food, enjoy improved digestion, and feel more present in your daily life. Eating becomes a nourishing, enjoyable experience rather than just another task to check off your to-do list.
So, next time you sit down for a meal, take a breath, slow down, and savor every bite. Your body—and mind—will thank you! And if you think having a coach to help you stay accountable to these practices while you work to adopt better nutritional habits, please reach out to us! Apply for coaching with one of our amazing BBH trainers who are also certified nutrition coaches. We all get by a little better with a little help.
