Ideally, mindful eating means we consider what was involved in growing the food we eat. Was the selected food produced with integrity? Did its growth bring life to the soil and land, thereby ensuring long-term health and wellbeing for generations to come? Food should be sustainably produced in a way that supports a healthy ecosystem and healthy bodies.

For us at Azure, that means organically and without genetic modification. Pesticides, herbicides, fungicides, and other toxins have no place in our food supply or our environment.

Mindful eating invites us to consider the impact of our choices on the earth as a whole. Another facet of mindful eating is finding connection with our food, because it makes it more enjoyable and meaningful.

We may not be able to grow all our own food, but even planting a few herbs can enhance our connection. Supporting friends and local growers, foraging, and working to preserve and store our own food also creates connection.

We can avoid contributing to corporate models that exploit workers, and instead choose to bolster small independent companies and family businesses that make healthy, nutritious food available and affordable to all.

Mindful eating can also mean that we recognize all the work involved in bringing this food to our table. A simple question to ask ourselves is, who is supported by my food choices and does this match my values?

MINDFUL EATING — A FORM OF SELF CARE When we give our full attention to our sensations, feelings, and thoughts, we are caring for ourselves. Mindful eating invites us to listen to the feedback of the body and mind, which tell us what supports us. This process is not about judging or defining what you should eat or think or feel.

Mindful eating builds our confidence in trusting ourselves and our ability to care for our body. In this way, we value our food and our bodies. The ultimate goal of mindful eating is better health — mental and physical. When we eat mindfully, we notice the subtle effects of food on our bodies.

We observe what nourishes us, which foods give us a feeling of fullness and satisfaction and energy, and which foods drain us or make us feel uncomfortable and irritable. Our bodies speak to us with demands that become more urgent the longer we ignore the signals.

We recognize how food restores and heals us — from the cellular level to organs and body systems, and ultimately to the whole person. As we understand these things, we cherish each ingredient, each mouthful, each meal. Mindful eating is not a diet or approach to weight control, because it is about bringing your full attention to the action more than it is concerned with forcing a particular outcome.

However, it often results in moderating weight because it changes our overall approach to eating. When we listen to the feedback our bodies give us, we tend to eat in a less reactionary way, consuming food for satiety instead of being driven by emotion, boredom, or habit.

Instead, mindful eating fosters an appreciation for food and encourages trust in your own decisions. At its essence, mindful eating restores the proper purpose of eating and deepens our gratitude by training our minds to be fully present as we eat. Now that you know a little more about it, here are a few suggestions you might try to foster mindful eating and gratitude.

Consider how you select what to eat. Set aside time to plan with care what foods align with your values and purpose instead of leaving it to when you are rushed or hungry. Before reaching for something to eat, take a moment to notice what you are feeling.

Are you hungry, or are emotions or boredom motivating you? This approach, like anything else, is no quick fix, but the benefits of incorporating mindfulness are potentially life-changing because it allows us to let go of the restrictions around food and instead focus on awareness, self-compassion, and freedom of choice.

By encouraging a greater sense of confidence and trust in our decision-making with food, we have the opportunity to move from external motivation to self-motivation, forever changing how we relate to food which, in turn, leads to a healthier and happier life.

See what it means to truly experience a meal. Start the pack. Download now. Want some help remembering to eat mindfully? So go ahead — stock your cupboard with food you love.

Then sit down and be present as you savor every moment of eating it. Mix things up to experience your food in a whole new way. If you usually eat with chopsticks, try a fork.

If you usually eat with a fork, try chopsticks. Are you right handed? Try using your left hand, and vice versa. Mindful eating is a great way to embrace curiosity, broadening your palate and learning something new about your likes and dislikes. Jump into your new practice with the essentials.

Then explore hundreds of exercises for sleep, stress, focus, and more. Begin experiencing the benefits of meditation for food and fitness — get started using Headspace today and start the session mindful eating program.

Be kind to your mind. Start with a free trial of Headspace. READ NEXT: Meditation for weight loss. Get 14 days free now. In this article Engage the senses No more restrictions Listen to your gut Knowing what your body needs Why we eat the way we eat Bringing awareness to the table Food for thought The benefits of mindful eating Headspace for mindful eating Try our 7-days of mindful eating plan Headspace's mindful eating tips Get started with a meditation routine that promotes mindful eating.

Engage the senses When was the last time you truly paid attention to what you were eating — when you truly savored the experience of food? No more restrictions To be clear, on its own, mindful eating is not a diet.

Try for free. Knowing what your body needs In its fullest sense, mindfulness means not only being present but also curious and interested, with a willingness to explore how and why we think and feel the way we do — without judgment.

Bringing awareness to the table We each have our own attitudes and patterns of behavior around food, whether this is due to genetics, circumstances, or family conditioning. Food for thought How often do you think about food on any given day? The benefits of mindful eating The benefits of mindful eating will, of course, be subjective.

Headspace for mindful eating Mindful eating is no modern-day concept. Our eating behaviors have more to them than we might think. So before digging in, use this guide to find the perfect mindful eating tips and tools for whatever might be driving you. Try our 7-days of mindful eating plan Want some help remembering to eat mindfully?

Day 1: Jot down your plan At the start of your week, jot down a quick food plan for yourself. You can note it for yourself in your head, but writing it down will help to focus your intentions, and remove the pressure of making food decisions in the moment throughout the week.

Day 2: Pause and reflect Halfway through a meal today, take a break to check in with your body. From , how full do you feel? Sitting down and simply eating helps limit your distractions, but most importantly, lets you focus on every delicious bite.

It may feel weird at first to eat without doing anything else, but it helps us helps us understand our emotional connection to food. Consider tying a string around your wrist or wearing a certain bracelet or ring as a gentle reminder to eat mindfully.

Notice the texture, the sound of the crunch, and every delicious smell and flavor. What do the textures feel like? What do you enjoy about it? Try not to think of food as being good or bad. Day 7: Keep practicing Like meditation, mindful eating is a skill that takes consistent practice.

Mindfulness addresses the shame and guilt associated with these behaviors by promoting a non-judgmental attitude. Mindfulness training develops the skills needed to be aware of and accept thoughts and emotions without judgment; it also distinguishes between emotional versus physical hunger cues.

Mindful eating is sometimes associated with a higher diet quality, such as choosing fruit instead of sweets as a snack, or opting for smaller serving sizes of calorie-dense foods.

It is important to note that currently there is no standard for what defines mindful eating behavior, and there is no one widely recognized standardized protocol for mindful eating.

Research uses a variety of mindfulness scales and questionnaires. Study designs often vary as well, with some protocols including a weight reduction component or basic education on diet quality, while others do not. Additional research is needed to determine what behaviors constitute a mindful eating practice so that a more standardized approach can be used in future studies.

Mindfulness is a strategy used to address unfavorable eating behaviors in adults, and there is emerging interest in applying this method in adolescents and children due to the high prevalence of unhealthy food behaviors and obesity in younger ages.

More than one-third of adolescents in the U. have overweight or obesity. Mindful eating is an approach to eating that can complement any eating pattern. Research has shown that mindful eating can lead to greater psychological wellbeing, increased pleasure when eating, and body satisfaction.

Combining behavioral strategies such as mindfulness training with nutrition knowledge can lead to healthful food choices that reduce the risk of chronic diseases, promote more enjoyable meal experiences, and support a healthy body image.

More research is needed to examine whether mindful eating is an effective strategy for weight management. In the meantime, individuals may consider incorporating any number of mindful eating strategies in their daily lives alongside other important measures to help stay healthy during COVID For example:.

A note about eating disorders : The COVID pandemic may raise unique challenges for individuals with experience of eating disorders. As noted, mindful eating is not intended to replace traditional treatments for severe clinical conditions such as eating disorders.

A note about food insecurity : Many individuals may be facing food shortages because of unemployment or other issues related to the pandemic. If you or someone you know are struggling to access enough food to keep yourself or your family healthy, there are several options to help.

Learn more about navigating supplemental food resources. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What Is It? How It Works Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment.

Acknowledge where the food was grown and who prepared the meal. Eat without distractions to help deepen the eating experience. Engage all senses. Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating.

Pause periodically to engage these senses. Serve in modest portions. This can help avoid overeating and food waste. Use a dinner plate no larger than 9 inches across and fill it only once.