Mindful Eating in 7 Easy Steps

What is Mindful Eating?

Mindfulness is a form of meditation that helps us focus on our emotions and physical sensations by helping us give full attention to the experience at hand. By applying this philosophy to our eating, we tune in to the communication from our body, improve digestion, reduce stress, and ultimately change our relationship with food.


Mindful Eating is a skill to be developed and not a task to be checked off a to-do list. This takes a dedication of time and a commitment to curiosity. However, in our busy lives, this may not be a sustainable way to approach every meal. Try implementing it for just a few meals each week when you have time to explore this new habit.


How to Eat Mindfully

  1. Serve your desired portion of food onto a plate to avoid distracted overeating. Luckily, meals from Meaningfull Foods already come pre-portioned.

  2. Sit down for your meal at the dinner table so that you can be present and take a break from your busy lifestyle. If you are at work, try to step away from your desk and find a calm and refreshing place to enjoy your meal.

  3. Turn off any distractions like your TV or cell phone so that your body can relax and focus on digestion without being interrupted by outside stressors.

  4. Take a few deep belly breaths. Look at your food. Smell the food. Give thanks for the food that you are about to eat. Think about the nutrients that will soon enter your body and nourish it.

  5. Take small bites of your food and chew slowly (25-30 times per bite). Chewing your food is an important part of digestion. Put your fork down between bites of food.

  6. Think about the food that you are putting into your mouth: the aroma, the flavor, and the texture. Be curious about the sensations and how they feel. You might be surprised when you are really present. If something challenging comes up, note it and then let is pass.

  7. Take an intermission halfway through your meal. Take stock of the meal so far. Are you enjoying it? Listen for your body’s fullness and satiety cues.

Niki Carr

Meaningfull Foods Intern