Mindful eating: Everything you need to know

Key Points

• Mindful eating is about focusing on the eating experience 
• You may gain some health benefits from mindful eating 
• Mindful eating has been associated with a healthy weight

There’s always talk in the wellness world about what we should be eating, and rightly so. What we put in our bodies plays an important role in overall health and wellbeing. But more recently, experts have also been looking at how we should eat.

Yes, we are talking about mindful eating. Let’s explore what it means. 

What is mindful eating? 

Mindful eating (AKA mindfulness eating) is simply an extension of mindfulness – a centuries-old philosophy. It’s about being present in the moment. So in the case of mindful eating, it’s really taking the time to slow down, taste, observe, smell, see and hear your food experiences with all of your attention. 

Sidenote: mindfulness isn’t necessarily the same as meditation, it’s a philosophy that anyone can practise anywhere, which makes it pleasantly inclusive. It’s a secular philosophy that anyone can practise, which makes it pleasantly inclusive. 

Why are we talking about mindful eating? Because research shows it may be good for you, in contrast to mindless eating (when you find yourself just putting hand-to-mouth on autopilot, often while scrolling). It’s no surprise that mindless eating is associated with overeating.

We asked Health Psychologist and healthylife Advisory Board member Dr Moira Junge to talk us through the benefits of slowing down and savouring each chew. 

Studies have found mindful eating leads to choosing higher quality foods

Benefits of mindful eating 

Eating mindfully has been associated with a range of health and wellness benefits.

“When you eat mindfully, you’re more likely to get more enjoyment, make better choices and eat the right amount,” Dr Moira says. 

Studies have found that mindful eating may help with: 

• increased recognition of the feeling of fullness
• choosing higher quality foods
• greater control over binge eating and emotional eating 

At this stage, there’s no standard definition of ‘mindfulness eating’, so we need additional controlled research to determine its longer-term impacts. But so far, all signs suggest that it’s worthwhile. 

Dr Moira believes it’s not just mindful eating itself that’s beneficial. 

“It’s the planning it out, too,” she says. “Mindfully deciding and preparing what you’re going to eat is the opposite of reactive, opportunistic feeding – something that isn’t associated with great choices.” 

Mindful eating involves taking one bite at a time and chewing your food properly as you fully enjoy the flavours and aromas

How do you practise mindful eating?

When it comes to mindful eating, there’s no special knowledge needed: you just need to pay attention to the act of eating. 

“Slow right down and notice the tastes and smells,” Dr Moira advises. “One bite at a time, one mouthful at a time. Chew properly. Chew fully.” 

Try these mindful eating exercises:

1. Consciously plan what you’re going to eat.
2. Find a place free of distractions.
3. Before you eat, notice the food using sight and smell.
4. Make sure there is nothing else pulling your focus.
5. Pay attention to the flavours while slowly chewing.
6. Be aware of what you’re eating.
7. Stop when you feel full or satisfied.

Mindful eating and weight loss 

Mindful eating has been associated with weight loss, and some health professionals believe it’s a good tool for people who want to lose weight. It’s even becoming a recommended tool in diabetes programs.

However, it’s important to remember that mindfulness as a practice is process-oriented rather than outcomes-driven. This means it’s more about a person’s experience eating their food, enhancing enjoyment and awareness of what they are eating, rather than aiming for a specific outcome.

Further research is needed for conclusive evidence that mindful eating leads to weight loss. 

You can teach mindful eating to children by ensuring family meals are not rushed

Teaching mindful eating to children

Dr Moira believes introducing mindful eating to children is a great idea, but is wary of putting more pressure on busy parents. 

“I don’t want parents reading this and thinking, Oh great! So I’m meant to be teaching my kids about mindful eating now,” she says. 

But if you are interested, Dr Moira suggests trying not to think of mealtime as ‘another task’ and instead focusing on slowing down. 

“The idea of slowing down and not rushing meals is a nice thing to instil in our children – teaching them to enjoy food and focusing on what they like,” she says. “Even if it’s just carrots and cheese.” 

Start easing into your mindful eating practice 

If you want to start eating mindfully, consider incorporating the practice into your routine slowly. Try doing it once a week to start, and if you’re feeling better for it, increase the frequency gradually until it becomes a healthy habit. 

Check in with yourself as you go. If you suspect you may be struggling with an eating disorder, speak to your GP or talk to someone from the Butterfly Foundation on 1800 334 673.

Interested in exploring mindfulness further? Try our mindfulness meditations. Learn more about the benefits of mindful eating in our weight and wellbeing program.

Related:

• Can you colour your way to a more mindful life?
• What is mindfulness and how do I get started?
• 9 tips to improve your focus and be more productive

Dr Moira Junge is a registered, practising health psychologist with the added specialty of sleep. She is CEO of the Sleep Health Foundation and was a founding member of the Behavioural Management of Sleep Disorders Committee within the Australasian Sleep Association (ASA). Dr Moria was also Chair of the ASA Insomnia and Sleep Health Council (2008-2015).

Reviewed by healthylife health experts January 2023.