Eating With Intention
Mindful eaters consume 300 fewer calories daily without restriction (American Journal of Clinical Nutrition). Try these sensory-based practices:
The 5 Senses Eating Exercise
- Sight: Notice colors and presentation
- Smell: Inhale aromas before biting
- Sound: Listen to crunch or texture
- Touch: Feel temperature and consistency
- Taste: Identify flavor layers
Common Eating Traps & Solutions
Trap: Distracted eating (TV, phones)
Fix: Designate tech-free meal zones
Trap: Emotional eating
Fix: Pause to ask “Am I physically hungry?”
Practical Mindful Eating Strategies
- Smaller plates: 9-inch diameter reduces portions by 22%
- Chopstick method: Slows pace for better satiety signals
- 20-minute meals: It takes this long for fullness cues
Mindful Eating Journal Prompts
- How did my body feel after this meal?
- What emotions came up while eating?
- Did I stop when comfortably full?
Pro Tip: Start with one mindful meal per week. Progress over perfection.
