Healthy Living
Consider Mindful Eating to Support Your Nutrition Goals
July 01, 2025
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“Mindfulness,” simply defined, is being aware of one’s thoughts, emotions and physical state without judgment. Similarly, registered dietitian Jenny Randall describes mindful eating as “eating with attention and intention.”
“I always stress the importance of no judgment,” says registered dietitian Emily Campbell. “Food should be enjoyable! If you like a sweet treat or a salty snack these things are not bad. The goal is to give your body a chance to actually enjoy food… which in turn might mean more satisfaction with less.”
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Relax
Take a deep breath and check in with yourself.Ask yourself:
- How hungry am I?
- Is this physical hunger or a craving for a treat?
- Is this something different than hunger, like fatigue, thirst, stress, pressure, habit?
- Remember to answer these questions without
judgement
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Honor your decision
If you have decided to have something to eat or treat yourself, that is okay. If you have decided that you actually don’t need food but need something else — like a big glass of water, a walk, a talk with a friend, a relaxing bath or a five minute break to play a game on your phone — that is okay as well!③
Remove distraction
When having a meal or snack/treat, try to be in the moment. Avoid multi-tasking by pausing or turning off the TV, putting away your phone/book/magazine, stopping your work, etc.④
Slow down
Ideally, you should give yourself 15-20 minutes to enjoy your food. Sit at the table instead of walking around. Set down your utensil after every bite.⑤
Use your senses
Use all five senses as you eat slowly. Closing your eyes and breathing deeply can help.
Ask yourself:
- What does this taste like? (Sweet, salty, savory, spicy, sour.)
- What does this look like? (Is it visually appealing? What colors do you see? Are there a variety of food groups? Is the plate full?)
- What does this smell like? (Take deep breaths and inhale through the nose.)
- What does this feel like? (Crispy, crunchy, hot, cold, etc.)
- What do you hear? (Listen to the sounds around you.)
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