Mindful eating doesn’t require a complete overhaul of your habits, just small, intentional shifts in how you approach the way you eat.
Author: Chandy Rodgers
Mindful eating is the practice of paying full attention to your food, savoring each bite, and listening to your body’s hunger and fullness cues. In our fast-paced world, meals are often rushed, distracted, or driven by habit rather than hunger. But with a few simple shifts, you can transform your relationship with food, savouring every bite while improving digestion, satisfaction, and overall well-being.
By the end of this series of blog post you will understand:
In this blog post we are going to take a look at how to eat mindfully in six easy steps.

How to eat mindfully in six easy steps?
Mindful eating doesn’t require a complete overhaul of your habits, just small, intentional shifts in how you approach the way you eat. Here are some tips to get started:
1) Create a Calm Eating Environment
Take deep breaths before starting your meal, sit in a comfortable position, and focus on enjoying the moment.

2) Eliminate Distractions
Put away your phone, turn off the TV, close that magazine and focus on your meal.

3) Engage your Senses
Think about what you want to eat. Smell your food cooking. Look at your food and notice the colours. Notice the texture as you chew and pay attention to all the different flavours in your mouth.

4) Chew your food slowly
Take smaller bites and chew your food well before swallowing. This not only helps with digestion but also gives you more time to enjoy each mouthful.

5) Pause between bites
Put your cutlery down between each mouthful. Taking a short pause helps you eat more slowly and stay aware of how full you are getting.

6) Enjoy treats without guilt
If you are going to treat yourself to something indulgent, do it mindfully. Enjoy every bite, savour the flavours, and let go of guilt. Eating this way can actually reduce the urge to overindulge.

A New Way to Eat in 2025
This year, let mindful eating be your new habit. Whether you’re enjoying a hearty soup, a healthy salad or indulging in a slice of cake, commit to being fully present.
Mindful eating isn’t about being perfect, it’s about making progress, one meal at a time. Next time you find you’ve eaten a whole bar of chocolate without really noticing, don’t be hard on yourself, simply observe and try to be more present next time you eat.
Remember, mindful eating isn’t a diet or a set of rules, it’s a lifelong practice of treating yourself with care and respect.
If you want to take things a step further why not make 2025 the year that you start to eat a wholefood rich nutritious diet! Click on the button below to find out more about our self-guided online nutrition course, created by UK Nutritional Therapist Josie Shillabeer.
You will finish the course with a true understanding of what to eat and why, you will feel able to keep up good nutrition long-term and you will have a greater understanding of your overall health and wellbeing.
Eating Disorder Support - Please note that this information may not be suitable for those with a previous or current eating disorder. Here is a link to a charity called BEAT who can offer you support.
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