Maybe you’ve heard about mindful eating before, or maybe you’re curious about the idea. Here is a brief introduction to mindful eating, and how you might benefit from it.

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What is Mindful Eating?

Mindful eating is the process of paying attention to your eating experience. It involves bringing kind, curious, non-judgmental awareness to the foods you are eating, as well as any thoughts, emotions, and bodily sensations before, during, and after a meal or snack.

Can Mindful Eating Help Me?

Becoming more mindful of your eating habits can help with a variety of challenges you may face around food and eating, including:

  • Improving your sense of self-control around food [1][2]
  • Reducing emotional and/or binge eating [1][2] 
  • Maintaining healthy eating patterns over a long period of time [2]

Practicing mindful eating consistently, your body will likely change in response to healthier eating habits. Depending on your body, you may experience:

  • Improved weight management [2][3]
  • Improved blood sugar control for people with type 2 diabetes [3]

How Does Mindful Eating Work?

Mindful eating helps you to make wiser, more flexible choices around food, and brings greater enjoyment to eating.

  • As you practice getting in touch with the sensations of hunger and fullness, you will be able to choose the right amount of foods for you to eat in that moment.
  • As you bring awareness to the tastes, textures, and nutritional values of different foods, you will be able to choose foods that are nourishing for your body and spirit.
  • As you use mindful eating in your daily life, you will find new ways to end old patterns of overeating.

Mindfulness, Meditation and Mindful Eating

Mindfulness involves being in the present moment, observing whatever arises in your experience (such as thoughts, feelings, bodily sensations) without expectations, judgement or attachment. This state of being is often cultivated through meditation.

Mindful eating is an application of the mindfulness practice. I recommend incorporating meditation into your day as you begin this journey of mindful eating. A variety of resources are available to help get you started.

Contact me for a free 15 minute phone consultation and start building a healthy, rewarding relationship with food today. 

Sources Cited

[1] Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-Based Eating Awareness Training for Treating Binge Eating Disorder: The Conceptual Foundation. Eating Disorders, 19, 49-61. doi:10.1080/10640266.2011.533605

[2] Kristeller, J., Wolever, R. Q., & Sheets, V. (2013). Mindfulness-Based Eating Awareness Training (MB-EAT) for Binge Eating: A Randomized Clinical Trial.Mindfulness, 3(4), 282-297. doi:10.1007/s12671-012-0179-1

[3] Miller, C. K., Kristeller, J. L., Headings, A., Nagaraja, H., & Miser, F. (2012). Comparative Effectiveness of a Mindful Eating Intervention to a Diabetes Self-Management Intervention among Adults with Type 2 Diabetes: A Pilot Study. Journal of the Academy of Nutrition and Dietetics, 112(11), 1835-1842. doi:10.1016/j.jand.2012.07.036