Mindful Eating: Easy Steps for Building a Healthier Relationship with Food

Mindful eating is an approach to food and mealtimes that emphasizes being fully present and aware of the eating experience. It involves focusing on the senses, paying attention to hunger and fullness cues, and recognizing emotional responses to food. By developing a healthier relationship with food, we can enjoy our meals more, feel satisfied, and make healthier choices overall.

unknown persons sitting on brown grass

Building a good relationship with food

Achieving a healthy relationship with food involves fostering more positive experiences with food than negative ones. This includes enjoying the taste and variety of different foods, listening to your body’s hunger and fullness cues, and letting go of food-related guilt and shame. Practicing patience and kindness toward yourself plays a significant role in developing this positive relationship with food.

When working on improving your relationship with food, it’s important to show patience and kindness to yourself throughout the process. Understand that change takes time and it’s okay to have setbacks or moments of struggle. Be compassionate with yourself and recognize that everyone’s journey is unique.

Avoid Restricting or Overeating

A bad relationship with food often involves restricting certain foods, leading to feelings of deprivation and potentially overeating when those foods are eventually consumed. Alternatively, regularly overeating can cause feelings of guilt and shame. Strive to find a balance in your eating habits by enjoying a variety of foods in moderation and avoiding extreme restrictions or binging.

man in black t-shirt sitting on woman in white tank top and man in black

Letting go of food-related shame and guilt

Negative emotions, such as shame or guilt, can contribute to an unhealthy relationship with food. It’s essential to acknowledge these feelings, understand their origins, and work toward letting them go. Recognize that food is not inherently good or bad, and consuming certain foods should not be a source of guilt.

In the United States, the growing awareness of the importance of healthy eating has led to many positive changes. People are more conscious of the need to maintain a balanced diet to prevent health issues such as obesity, high blood pressure, and type 2 diabetes. However, this heightened focus on healthy eating has also given rise to a phenomenon called “food guilt.”

Food guilt is the unnecessary stress and anxiety that people experience over their food choices. This guilt can lead to unhealthy eating patterns, such as restrictive diets or binge eating, and negatively impact one’s mental and emotional well-being. In a society that increasingly promotes clean eating, detox diets, and food phobias, food guilt has become more prevalent and problematic.

Ditching Food Guilt and Restoring a Balanced Relationship with Food

To overcome food guilt and cultivate a more balanced relationship with food, consider these tips:

  1. Acknowledge and challenge your thoughts: Recognize when you’re experiencing food guilt and question the validity of these feelings. Remind yourself that food is not inherently good or bad, and it’s okay to enjoy a variety of foods in moderation.
  2. Practice mindful eating: By paying attention to your hunger and fullness cues, savoring each bite, and eating without distractions, you can develop a more positive relationship with food and reduce feelings of guilt.
  3. Focus on nourishment: Instead of obsessing over specific foods or nutrients, focus on the overall quality and balance of your diet. Ensure that your meals provide the nourishment your body needs to stay healthy and energized.
  4. Embrace food as a source of pleasure: Food can be a source of joy and connection, and it’s important to celebrate and enjoy these aspects of eating. Share meals with friends and family, experiment with new recipes, and savor the sensory experience of food.
  5. Let go of perfection: Remember that it’s impossible to eat “perfectly” all the time, and that’s okay. Embrace the idea that a healthy relationship with food involves flexibility, balance, and occasional indulgences.
  6. Seek support: If food guilt is significantly impacting your life, consider seeking support from friends, family, or a professional, such as a therapist or registered dietitian. They can help you navigate your feelings and develop healthier coping strategies.

Food guilt can be a pervasive and challenging issue to overcome, particularly in a society that places a high value on health and appearance. By embracing mindful eating, challenging negative thoughts, and focusing on nourishment and pleasure, you can begin to let go of food guilt and restore a more balanced, joyful relationship with food. Remember that enjoying food is a natural part of life, and it’s time to say goodbye to the unnecessary guilt that accompanies it.

cooked food

Fostering positive experiences with food & moving beyond dieting

Frequent dieting can be a sign of an unhealthy relationship with food, as it often involves restrictions, deprivation, and an overemphasis on weight or appearance. Instead, focus on nourishing your body with a balanced and varied diet, listening to your body’s needs, and finding joy in the eating experience.

To foster a healthier relationship with food, consider these tips:

Celebrate the sensory experience: Enjoy the taste, texture, and aroma of your food, and savor each bite. This can enhance your enjoyment of meals and reduce feelings of guilt or shame associated with eating.

Experiment with new foods: Trying new foods and recipes can add excitement to your meals and help you appreciate the diverse flavours and textures available.

Share meals with others: Eating with friends or family members can create positive associations with food and mealtimes, fostering a healthier relationship with food.

Practice gratitude: Acknowledge the time, effort, and resources that went into preparing your meals, and express gratitude for the nourishment they provide.

By focusing on positive experiences with food and developing a mindful eating approach, you can cultivate a healthier, more satisfying relationship with food that is free from guilt, shame, and negative emotions.

How Mindful Eating Helps Reduce Binge Eating and Emotional Eating

Mindful eating can be particularly beneficial in addressing binge eating and emotional eating by promoting greater awareness of hunger and fullness cues, fostering a healthier relationship with food and teaching alternative coping strategies for dealing with negative emotions. Some of the ways mindful eating can help reduce these behaviours include:

Practicing self-awareness: By paying attention to your body’s hunger and fullness cues and being present during meals, you can develop a better understanding of your eating habits and identify patterns or triggers that may lead to binge eating or emotional eating.

Slowing down: Eating slowly and savoring each bite can help prevent overeating and encourage feelings of satisfaction, reducing the likelihood of binge eating.

Separating emotions from food: Mindful eating can help you become more aware of your emotional responses to food and recognize when you’re eating to cope with emotions rather than to satisfy physical hunger. This awareness can empower you to seek alternative coping mechanisms for dealing with negative emotions, such as deep breathing, exercise, or talking to a friend.

Eliminating guilt and shame: By cultivating a non-judgmental approach to food and eating, mindful eating can help reduce feelings of guilt and shame associated with binge eating or emotional eating. This can create a more positive relationship with food and make it easier to break free from these unhealthy eating patterns.

Building a healthier relationship with food

Mindful eating can be a powerful tool in breaking the cycle of binge eating and emotional eating, allowing individuals to find balance and harmony in their relationship with food. Recent research supports the benefits of mindful eating. A study published in the journal Appetite found that participants who practiced mindful eating had a greater reduction in binge eating and emotional eating compared to those who did not (1). Another study in the Journal of the Academy of Nutrition and Dietetics found that individuals who practiced mindful eating had a lower body mass index (BMI) and healthier eating habits compared to those who didn’t (2).

Research has also shown that mindfulness-based interventions, which include mindful eating, can help individuals with type 2 diabetes improve their glycaemic control and decrease their risk of cardiovascular complications (3).

Mindful eating is a powerful tool for developing a healthier relationship with food. By focusing on the experience of eating and tuning into our body’s signals, we can enjoy our meals more, make healthier choices, and improve our overall well-being.

By being more aware of our hunger and fullness cues, we’re less likely to overeat or consume empty calories. This can lead to better weight management and a healthier lifestyle overall.

Improved Digestion: Eating mindfully allows us to chew our food thoroughly and savor each bite. This not only enhances our enjoyment of the meal but also aids in the digestion process.

Many people eat to cope with emotions like stress, anxiety or boredom. Mindful eating helps us recognize these triggers and develop healthier ways to address them. When we pay attention to the taste, texture, and aroma of our food, we can appreciate it more and feel more satisfied with our meals.

Listening to Hunger Cues: Tune into your body and listen for signs of hunger, such as an empty feeling in the stomach or a growling sensation. This will help you determine when it’s time to eat.

Eating Slowly: Take the time to chew each bite thoroughly and savour the flavours. This can help you feel fuller with less food and prevent overeating.

Eliminating Distractions: Turn off the television, put away your phone, and clear away any distractions that may take your focus away from the meal.

Savouring Each Bite: Focus on the taste, texture, and aroma of each bite. Appreciate the various flavours and sensations, and consider the ingredients and effort that went into preparing the meal.

Pay attention to your body’s signals that it has had enough to eat. Stop eating when you feel satisfied, not when your plate is empty.

Setting the Stage for Mindful Eating: Create a calming atmosphere for mealtimes by setting the table, lighting candles, or playing soft music. This will help you relax and focus on your meal.

The Raisin Exercise: To practice mindful eating, try the raisin exercise: Take a raisin and examine its appearance, texture and aroma. Place it in your mouth and slowly chew, noticing the flavours and textures as you do. This simple activity can help train your mind to focus on the experience of eating.

brown and white nuts on brown wooden bowl

The Hunger-Fullness Scale: Use a hunger-fullness scale to help you gauge your hunger levels before, during, and after a meal. Rate your hunger on a scale of 1 (starving) to 10 (stuffed), and aim to eat until you reach a level of 7 (comfortably full).

Mindful meal planning into your Lifestyle

Embarking on a journey towards a healthier relationship with food doesn’t have to be overwhelming. One key aspect of mindful eating that can make a significant difference in your daily life is mindful meal planning. By dedicating time and thought to your meals, you can make healthier choices, prevent impulsive decisions, and truly savour your food.

When you have a busy lifestyle, it’s all too easy to grab the nearest available snack or meal without considering its nutritional value. Taking the time to plan your meals in advance ensures that you have a variety of nutrient-rich, satisfying options at your fingertips, helping you stay on track with your mindful eating journey.

Follow these steps to incorporate mindful meal planning into your lifestyle:

Set aside time for planning: Choose a specific day or time each week to plan your meals, ensuring that you have enough time to shop for ingredients and prepare your meals without feeling rushed.

Consider your nutritional needs: As you plan your meals, think about the nutrients that your body requires to stay healthy and energized. Aim for a balanced mix of protein, carbohydrates, healthy fats, vitamins, and minerals.

Choose variety: To keep your meals interesting and enjoyable, incorporate a range of colors, textures, and flavours. This not only makes your meals more satisfying but also ensures that you’re getting a wide range of nutrients.

Plan for portions: Be mindful of portion sizes, and plan your meals accordingly. This can help prevent overeating and contribute to better weight management.

Prep in advance: When possible, prepare your meals ahead of time to make it easier to stick to your plan. This can involve chopping vegetables, cooking grains, or assembling entire meals to store in the refrigerator or freezer.

Stay flexible: While it’s essential to have a plan, it’s also important to remain adaptable. Life can be unpredictable, and sometimes you might need to adjust your meal plan to accommodate unforeseen circumstances. Embrace these changes with a sense of curiosity and a willingness to learn from the experience.

four clear plastic bowls with vegetables

Plan your meals in advance, considering the nutritional content and portion sizes. This can help you make healthier choices and prevent impulsive, unhealthy decisions. So, grab a pen and paper or open your favourite meal planning app, and start planning your way to a more mindful, nourishing lifestyle.

Incorporate mindful eating into your daily life by setting aside time for meals, practicing gratitude for the food you’re consuming, and trying new foods to expand your palate. Start by implementing one or two techniques at a time and gradually build upon them as you become more comfortable with the practice.

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  1. Is mindful eating the same as a diet? No, mindful eating is not a diet but rather an approach to eating that emphasizes awareness and mindfulness. It can complement a balanced diet but does not restrict specific foods or require calorie counting.
  2. Can I practice mindful eating if I have dietary restrictions? Absolutely! Mindful eating is about being aware of your body’s needs and the experience of eating, which can be applied to any dietary preferences or restrictions.
  3. How long does it take to see the benefits of mindful eating? The benefits of mindful eating can be experienced immediately, as you may find greater enjoyment and satisfaction in your meals. However, long-term benefits, such as weight management and improved digestion, may take time and consistent practice.
  4. Is mindful eating suitable for children? Yes, mindful eating can be introduced to children as a way to help them develop a healthy relationship with food and understand their body’s hunger and fullness cues.
  5. Do I need to practice mindfulness meditation to benefit from mindful eating? While mindfulness meditation can enhance your ability to practice mindful eating, it’s not required. You can still experience the benefits of mindful eating by focusing on the principles and techniques mentioned in this article.
a platter filled with lots of different types of food


  1. Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Appetite, 57(3), 784-789.
  2. Dunn, C., Haubenreiser, M., Johnson, M., Nordby, K., Aggarwal, S., Myer, S., & Thomas, C. (2018
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