What’s mindful eating? (And why you should consider it)

Have you ever noticed that it's not just what we eat, but how we eat, that can impact our mood around food? Mindful eating helps us develop a healthier relationship with food by allowing us to distinguish between emotional and physical hunger, recognise when we're full, and reduce overeating. These practices can support both our health and weight goals, helping us make more intentional choices.

Try these six mindful eating tips to improve your relationship with food:

1. Serve your food with care – take a moment to plate your meal thoughtfully, paying attention to its appearance. There’s a reason we get so intrigued when watching cooking shows—the visual appeal of food can enhance our appetite and enjoyment. Presenting your meal nicely encourages you to savour each bite.
2. No screens – eating in front of the TV or while scrolling takes our focus away from our meal (hands up who’s suddenly found themselves at the bottom of a packet of something mid-movie with no memory of getting there?)
3. Use your senses – take time to notice your food’s flavour, aroma, temperature and texture as you chew (this helps us treat mealtimes with a touch more respect, rather than shovelling in lunch at the desk or standing up in the kitchen)
4. Eat slowly – it takes our brain up to 20 minutes to tell us we’re full – eating quickly makes overeating easy (bonus points for applying this at parties where plates of nibbles come from all directions)
5. Put down your fork between mouthfuls – this helps avoid the tendency to rush through a meal (if you’re eating alone, use this time to think or read; if you’re accompanied, use it to have a proper conversation)
6. Set the ambience – eating in a pleasurable environment; such as outside, with a podcast or music playing, with cushions on the floor or simply at an uncluttered table away from your desk (makes the experience more memorable and helps us keep the other tips in action!)