A Suggested Process for Eating Mindfully

You might be wondering how to put all of this information together. Let’s explore a simple, but thorough, mindful eating process. Feel free to adapt these suggestions to fit your own preferences and situation.

A successful mindful-eating process will consider all of the bases:

1. Shop mindfully. If you want to eat healthy food, it’s necessary to have healthy food in the house. If you want to avoid unhealthy food, keep it out of your house. Think about the healthiest foods you like to eat and have them available to you at home.

2. Weigh yourself each morning. Your body weight is an important number. That doesn't mean you need to target a specific number, but it’s important to know which direction your weight is moving. It’s hard to know how much to eat if you don’t have a clue what your weight is doing.

3. Determine if you should eat. Are you actually hungry? If not, don’t eat. If you are hungry, determine whether you’re actually hungry or just stressed.

• If you think you’re hungry, try this: Think of a healthy food you consider neutral. This is a food you don’t particularly like, but don’t mind either. Would you eat that if it were your only option? Or would you prefer to not eat if that was the only food available? This will tell you if you’re actually hungry.

• Consider that if you were truly starving, you’d eat anything. You’d even eat a food you despise and be grateful for it! Now, you don’t have to wait until you’re starving to eat, but if you’re willing to eat half a pizza, but would turn down an apple and a salad, you’re not hungry yet.

• If you’re not hungry, find something else to do. Refer to Chapter 3.

4. Determine what you’re going to eat. So, you’ve established that you’re hungry and it’s time to eat. The next step is to decide what you’re going to eat.

• What are your health conditions? For example, if you’re diabetic, a low-carb meal is probably a better option than a high-carb meal.

• What should you eat? Eat the most nutritious food that sounds good to you that considers your health conditions.

• A meal should be healthy and leave you feeling satisfied. Choose accordingly. Again, if there are no healthy foods that sound good to you, you’re probably not hungry.

5. Determine how much you’re going to eat. Decide how much food you need. What have you done for the last several hours? What are you planning on doing over the next several hours? When did you last eat? When will you eat again?

• Make a conscious decision about the quantity of food that you’ll eat.

6. Sit down and eat. Eat your meal mindfully. Remember to eat slowly, chew thoroughly, and notice the taste, smell, and texture of your food. Keep your attention on your meal. Notice when you start to become full and then stop.

7. Reflect on how you feel. Do you feel overly full? Did that meal make you feel good? Stressed? Nauseous? What did you learn from eating that meal?

Once a meal is completed, there’s no reason to be thinking about food until it’s time to eat again. Pay attention to what you’re doing throughout the day. Otherwise, you might miss your life.

“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.”
- Hippocrates

Creating the Mindful-Eating Habit

Eating mindfully is a big change for most people. Maybe you’re used to standing in the kitchen and eating a frozen pizza while you watch YouTube videos. Moving from that experience to eating at the table, chewing slowly and thoroughly, focusing on your food, and eating in silence might be a bridge too far for a single step.

Instead, try implementing one aspect of mindful eating at a time:

● Focus on chewing your food very slowly for several days.
● Spend a week putting your full attention on the eating experience.
● Make a real effort to choose your foods mindfully.
● Track your food intake for a week. Notice the quality of the food and the number of calories.
● Only allow yourself to eat while hungry.

Break down mindful eating to its individual components and become skilled at each one before moving on to another. Slow progress is a million times better than no progress.
It’s not a race.

Another important activity is to practice mindfulness throughout the day. Strive to be mindful in everything you do. Mindfulness is a skill, and skills require practice to master. Every activity can be mindfulness practice for every other activity.

Mindfulness in general is a great way to reduce stress and experience more of your life.

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”
- Doug Larson

Few people eat in a manner that anyone could label as “mindfully”. Given the important role that food plays in your health, it’s important to eat mindfully and intentionally.

The times we live in have a major impact on social opportunities, personal finances, the health of businesses, and certainly health. No one can be certain what the future holds, but there are some things you can control.

One of those things is your diet. Eating healthy foods in adequate amounts at effective times will have a huge impact on your health. One of the most effective ways to accomplish this is to eat mindfully.

Eating mindfully will teach you a lot about yourself. It will also provide the opportunity to change your eating habits in a positive way. It can also lead to dramatic changes in your health and aid in weight loss.

Becoming mindful in all aspects of your life can greatly increase life satisfaction. Get the most from your life with mindfulness.


Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!

Cheers, Helene Malmsio


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