How to eat more mindfully
I’m pretty consistent when it comes to eating healthy, whole foods—but there’s one area I’m actively working on: mindful eating. I tend to eat very quickly and often without paying much attention to what’s on my plate. Whether I’m chatting with someone, scrolling through my phone, reading, or watching something while eating alone, I’m usually distracted during meals. But I’m trying to change that.
So, what exactly is mindful eating? At its core, it’s the practice of paying close attention not only to the food you eat, but also to how it makes you feel. It’s about being fully present at the table—tuning into your senses, emotions, and physical cues.
Our eating habits often reflect our emotional and mental states. When we’re exhausted, we might crave carbs because our bodies are looking for quick energy. Sometimes stress drives us to snack, even when we’re not physically hungry. Addressing the root of these patterns—like improving sleep or incorporating meditation—can help support more intentional eating.
Mindful eating isn’t just about choosing healthy food; it’s about how you experience each meal. Ask yourself:
Are you present while eating, or distracted?
Do you savor your food or rush through it?
Can you remember the flavors and textures after your meal, or was it all a blur?
For me, it’s often the latter. I’ve caught myself halfway through a meal, realizing I’ve barely tasted any of it. That’s a clear sign I need to slow down and reconnect with the act of eating.
Mindful eating allows you to focus on the food you are eating and truly savoring it.
How to Practice Mindful Eating
Here are a few simple ways to bring mindfulness to your meals:
Eat slowly and without distractions. Put away your phone or turn off the screen.
Engage all your senses. Notice the colors, smells, textures, and flavors of your food.
Listen to your body. Stop eating when you feel full—not when your plate is empty.
Check in with your hunger. Are you truly hungry, or eating out of stress, boredom, or habit?
Notice how food makes you feel afterward. Energized, sluggish, satisfied?
Appreciate your food. Take a moment to feel gratitude for the nourishment.
When I eat alone, I often multitask—watching a video, checking emails, or reading while balancing a plate in one hand. I love grocery shopping and preparing fresh, flavorful meals with quality ingredients. I take pride in what I cook. But when it comes to how I eat, there’s definitely room for growth.
Food is more than fuel. Just like a car runs best on clean, high-quality fuel, our bodies thrive when we nourish them well and treat the act of eating with care. Fast food and fast eating can lead to sluggishness, poor digestion, and even mood swings. Eating mindfully allows your brain to register satisfaction and fullness—something that gets lost when meals are rushed or distracted.
So next time you sit down to eat, make it an intentional experience. Look at your food, inhale the aroma, take slow bites, and truly savor each one. Then, observe how you feel—not just physically, but emotionally and mentally.
And when hunger strikes, reach for a snack made with clean, functional ingredients—like Tusol bars, packed with adaptogens and antioxidants to fuel your body and mind throughout the day.
Give it a try and let us know how mindful eating shifts your relationship with food.
