Why Mindful Eating Matters (And How to Start)

Life is busy – we eat in the car, at our desks, or in front of a screen. Add in larger portions and tempting food everywhere, and it’s easy to lose touch with our natural hunger cues.

While many of us know what to eat, mindful eating is more about how we eat. It is about improving our relationship with food and being present during meals – tuning into how we feel before, during, and after eating.

Why try mindful eating?

Being more aware at mealtimes can help you enjoy food more, regulate appetite, support digestion, and even improve overall wellbeing.

Simple ways to eat more mindfully:

• Slow down: Chew slowly, pause between bites, and give your body time to signal fullness – it can take up to 20 minutes for the brain to register that you have had enough to eat.
• Ditch distractions: Step away from phones, TVs, and laptops. Focus on your food and the moment.
• Listen to your body: Eat when you are physically hungry, stop when you are comfortably full. Try to avoid periods of extreme hunger or extreme fullness.
• Check in emotionally: Notice if you are eating out of comfort or stress. It is completely normal from time to time, but if emotional eating becomes a regular habit, it is important to find other ways to cope – like going for a walk, practicing breathing exercises, or talking to someone you trust.
• Stick to regular meals: Planning meals and snacks helps regulate hunger levels, reduces impulse snacking, and cuts down on the time spent thinking about food between meals.
• Savour your food: Pay attention to flavours, textures, and smells. Try sitting down to eat – it makes a difference!
• Choose nourishing foods: Fuel your body with a variety of foods that satisfy and energise you.
• Let go of guilt: There are no “good” or “bad” foods. Aim for balance, not restriction.

Mindful eating doesn’t have to be perfect. Start small, stay consistent, and you will begin to notice the benefits – from feeling more satisfied to being more in tune with what your body truly needs.

Disclaimer: Mindful eating may not be suitable for individuals with active eating disorders. Please speak with your GP for personalised support.