What is mindful eating? A brief introduction

Mindful eating is a term that gets thrown around a lot, but what does it really mean?

As a macro coach who ALSO specializes in helping yo-yo dieters say goodbye to fad diets and constant quick fixes, it’s about more than helping them eat protein - my job is to help YOU understand how to communicate with your body too. 

Mindful eating.. It's not about following strict rules or obsessing over every bite. Instead, mindful eating is about paying attention—being fully present with your food and the experience of eating. It’s about creating a deeper consciousness around what, when, and how we eat, which can ultimately transform our relationship with food.

I’ll be honest… This isn’t necessarily easy. It’s possible and it’s a skill that YOU can learn, but like with any skill, it will take time and repeated tries. You will have days that feel hard and ones that feel so good. 

In today’s fast-paced world, many of us feel like we're constantly thinking about food. We’re bombarded with diet culture messages, calorie counts, and meal plans. It’s easy to feel overwhelmed and frustrated, thinking, "I just need to think about food less!" But here’s the irony: by deliberately incorporating mindful eating into our lives, we can actually reduce the mental burden food places on us. It might seem counterintuitive at first, but by frontloading the effort to practice mindful eating, we retrain our brains to approach food in a healthier, more relaxed way. 

So, what exactly is mindful eating? 

Unlike intuitive eating, which can imply an innate ability to make perfect food choices without much thought, mindful eating is about cultivating awareness. 

We've all been taught to approach food in very particular, often restrictive ways, which disconnects us from our natural eating instincts. Mindful eating helps us rebuild that connection, but it starts with mindfulness—being aware of our food, our bodies, and our experiences with both.

Research supports the benefits of mindful eating. Studies show that it focuses on individual sensual awareness of food, rather than on calorie counts or macronutrients. Interestingly, while the goal of mindful eating isn't weight loss, many people who practice it find that they naturally lose weight.

This is likely because mindful eating encourages us to be fully present during meals, savoring each bite and becoming more attuned to our hunger and fullness cues. This heightened awareness often leads to more satisfying eating experiences and better portion control.

Mindful eating isn’t just about the food itself; it’s also about the environment, emotions, and sensations that come with eating. It's about noticing the colors, smells, textures, and flavors of your food. It’s about acknowledging how the food was prepared, where it came from, and who prepared it. It’s about tuning into how your body feels after a meal—are you full? Energized? Content? This kind of awareness can help break the cycle of mindless eating, where we eat out of habit or emotion rather than true hunger.

An important aspect of mindful eating is gratitude.

When we take the time to appreciate our food and recognize the nourishment it provides, we create a positive relationship with eating. Imagine saying, “Thank you, food, for giving me the energy to play with my kids, to give that big presentation at work, or to go for a run.” This simple act of gratitude can change the way we view our meals, turning them into opportunities for nourishment and joy rather than stress and guilt.

Another helpful practice in mindful eating is deep breathing before and during meals.

This can help center us, making it easier to be present and aware. It's a practice that many of my clients have found incredibly beneficial. Mindful eating also invites us to reflect on how our food choices impact other areas of our lives. Does that big lunch leave you feeling sluggish or energized? How do your eating habits affect your mood, your energy levels, your interactions with others?

As you start to explore mindful eating, I encourage you to think about what it means to you personally.

What words or feelings do you associate with mindful eating?

What comes up for you when you think about being more mindful in your eating habits? This reflection is the first step toward making mindful eating a natural part of your life.

In the end, mindful eating is about more than just food—it’s about creating a more conscious, fulfilling, and connected life. By paying attention to the way we eat, we can transform not only our relationship with food but also our overall well-being. So take a moment, breathe, and savor your next meal with full awareness.

You might be surprised at how much richer your experience of eating—and living—becomes.