How many of us have had the experience of eating an entire bag of chips or a pint of ice cream without even realizing it? When this happens, most (if not all) of us notice and appreciate the full taste of our first few bites, but can hardly remember the rest. Mindless eating can happen when we simultaneously do other activities such as working, driving, watching television or talking on the telephone. Eating becomes a secondary, almost less important, experience rather than the enjoyable and nurturing one that it should be.
Mindful eating allows us to savor our food and have a full sensory experience with every meal. It encourages us to enjoy every bite and how the foods make us feel. Mindful eating also promotes pausing when choosing foods so that we are more likely to make nurturing and healthy choices. It is a practice of listening to our bodies, noticing what it needs or does not need in the moment, and tunes us into the joy of eating – the tastes, smells, textures and activation of pleasure centers in the brain.
Mindful eating has been shown to increase food enjoyment and reduce stress, anxiety and depression. Slowing down while eating also improves digestion, optimal nutrient absorption, and satiety signaling (or fullness).
Many people find it helpful to start with a particular mealtime when practicing mindful eating. You might choose a specific location, such as the dining table or the lunchroom at work. Select a favorite plate or bowl just the right size for your desired serving. Eat without distraction, with the television off and your cell phone placed out of reach, giving your full attention to the sensory experience of your meal.
You can also try switching up how you eat. If you generally eat with customary utensils, try using chopsticks instead. Take smaller portions, eat more slowly and look at your food more closely. Preparing food in itself, washing and cutting vegetables, keeps us present in the moment, detaches us from distractions and brings us greater joy in the food we eat.
Elevate your well-being through Duke’s Mindfulness Programs—designed to help you stress less, feel more present, and build resilience. There’s something for every stage of your mindfulness journey, from the signature Mindfulness‐Based Stress Reduction course to virtual offerings, drop‐in meditation, nature‐immersed sessions, and kindness practices. Whether new or experienced, these structured programs teach practical tools—meditation, breathing techniques, body scans—to bring calm into your daily life. Commit to a course, join a weekly circle, or deepen your practice with mentorship. Feel grounded. Boost emotional regulation. Strengthen connection with yourself and others. Experience mindfulness that transforms.
Mindfulness Meditation vs. Mindful Awareness – Key Differences – DHW Blog
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