What Are You Eating? Tips to Eating Mindfully

It’s easy to get distracted and rush through life. Between constant smartphone notifications, work emails, family obligations, and the never-ending scroll on social media, it’s no wonder the world is constantly operating in a state of hurry.

To start a mindful eating practice of your own, Thistle compiled six tips for eating more mindfully from a variety of experts and news sources. Mindful eating is a practice that helps minimize the constant stream of responsibilities we deal with day-to-day while we eat.

Instead of shoveling food into your mouth at your desk, mindful eating challenges you to slow down, take a break, and focus on the food in front of you. This practice can benefit digestion, lead to wiser food choices, and help with identifying your satiety (i.e., fullness) cues.

It’s important to note that mindful eating doesn’t replace traditional treatments for conditions such as eating disorders.


It is also not seen as a weight loss strategy on its own, but can help complement a weight loss program if someone wants to change their eating habits and lose weight in the long term.

Start with a small portion

Portion control can feel challenging and restrictive, especially when your “eyes are bigger than your stomach.” Thankfully, many associations provide methods for consumers to follow that allow for easier portion control.

Eat slowly, chew thoroughly

The 20-minute mark isn’t just a random number—it actually takes your brain 20 minutes to send signals of fullness from a meal. Harvard Health suggests setting a timer for 20 minutes while you eat, to give yourself a sufficient amount of time to enjoy the meal.

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