Learn how to practice mindful eating for better health and well-being

Written by Laura Mihova, MPH, RDN, LD / February 3, 2025

As an RD who teaches intuitive eating, many of my clients are curious about where to start. I believe mindful eating is the easiest way to start practicing intentionality in our eating practices. Mindful eating is about being fully present while eating—focusing on your food, your body’s cues, and the overall experience. For beginners, the first step is to slow down. When you eat slowly, you give your body time to communicate hunger and fullness cues, allowing you to feel satisfied without overeating. Start by taking a few deep breaths before your meal to center yourself, and put away distractions like your phone or TV.

I always recommend the following exercise to start: between every few bites you take, pause either through setting your fork down or doing a body scan from head to toe. Note how you are feeling with regard to hunger and fullness; chew, swallow, repeat. Notice how interrupting the time taken between bites slows you down and makes you more engaged with your food and hunger and fullness cues.

Another key mindful eating tip is to engage your senses. Another exercise I recommend to my clients is to practice naming non-nutritive aspects of food using the 5 senses.

1. Sight - Notice the appearance of your food - what does it look like, what color is it? 

2. Smell - Next, evaluate the aroma; what does it smell like? Does the smell make your mouth water or, perhaps, bring up any fond memories of eating this food?

3. Sound - You want to listen to your food. (I know, this sounds silly). What does it sound like? Is it crispy? Maybe it came in a crinkly cellophane package, or perhaps it makes a funny noise when you move the spoon around, like when eating macaroni and cheese.

4. Feeling - Next, evaluate the texture of the food. Is it soft and creamy, or is it crunchy? Is it cold or hot? Finally, take a bite. What does it feel like in your mouth?

5. Taste - Now that you have taken a bite, what does it taste like? Notice how you may taste some flavors first, like sweet or acidic flavors, before getting notes of other flavors like bitterness or umami. 

This practice not only enhances enjoyment but also helps you tune in to your body’s needs. Finally, check in with yourself throughout your meal. Are you still hungry, or are you eating out of habit? These small, intentional actions can help you build a more mindful approach to eating and improve your overall health and well-being.

By practicing mindful eating regularly, you’ll develop a deeper awareness of your body and a healthier relationship with food. It’s not about perfection—it’s about progress and tuning into what your body truly needs.