Health & Wellness Promotion

Mindful Eating

What is Mindful Eating?

“I define it as eating with attention and joy, without judgement. That includes attention to hunger and fullness, to the experience and to its effects on our bodies.”
– Sandra Aamodt, neuroscientist

Mindful eating is about being aware of and honoring your body’s physical need for food and nutrition. According to the Center for Mindful Eating (TCME), mindful eating uses hunger and fullness to guide eating and choosing food that feels nourishing and satisfying. Truly experiencing your food and connecting with your senses can help promote balance and encourage eating for nourishment, rather than out of habit, boredom, or according to any “rules” about what to eat.

One should eat to live, not live to eat” -Benjamin Franklin

The Principles of Mindful Eating

  • Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating.
  • Allowing yourself to become aware of the positive and nurturing opportunities that are available through food preparation and consumption.
  • Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor and taste.
  • Acknowledging responses to food (likes, neutral or dislikes) without judgment.

Someone Who Eats Mindfully

  • Takes time in their day to observe any hunger cues they might be too busy to notice and to ask themselves “am I hungry?”
  • Acknowledges that there is no right or wrong way to eat
  • Accepts that everyone’s eating experiences are unique
  • Is an individual, who by choice, directs their attention to eating on a moment-by-moment basis
  • Gains awareness of how they can make choices that support health and well-being

Hunger Cues

Hunger Cues are most often physical signs that your body is hungry:

  • Empty stomach
  • Stomach growling/gnawing
  • Headache
  • Light headed
  • Grumpiness
  • Lack of energy Shakiness/weakness

*Hunger is PHYSICAL, not a craving, thought, or intention.