Mindful Eating and Why It Matters
By: Roxane Shymkiw
I know mindful eating sounds more like a popular buzzword, but it is one nutritional strategy that is often overlooked. I won’t pretend that I incorporate it at every meal, and honestly in all my years in catering, I don’t think we ever sat for a meal, but it is something I am working on as I appreciate the calm it brings to my mind when I sit, take a moment to relax, and the way that I feel after eating.
So, what is mindful eating?
Mindful eating is the practice of being fully present when you are eating. It is about bringing your attention to the full experience of eating, not only what you are eating, but taking notice of the textures, flavours, and aromas of the food, as well as how your body feels before, during, and after eating. This approach isn’t about restriction or striving for perfection, it’s about cultivating awareness without judgment and fostering gratitude for the nourishment that food provides. Mindful eating encourages you to eat with intention, not restriction, to develop a more balanced and fulfilling relationship with food.
By being present at mealtimes, you can shift your relationship with food; recognizing physical hunger vs emotional cues, savouring food instead of rushing through it, and making intentional, nourishing choices. Ultimately, mindful eating can transform how you eat, bringing balance, connection, and greater enjoyment from your food.
Why Mindful Eating Matters
Improves Digestion – In our busy lives, it’s common to eat on the go – grabbing a quick bite while rushing out the door, eating in the car, or multitasking during meals. These habits, however, can keep the body in a state of stress or “fight or flight” and disrupt digestion. Mindful eating helps shift the body to our parasympathetic nervous system, the “rest and digest” state, allowing digestion to function more effectively. Taking the time to slow down, chew thoroughly, and eat with intention can reduce bloating, indigestion, and post-meal discomfort, while also supporting better gut health.
Prevents Overeating – Mindful eating helps reconnect the mind with the body’s natural hunger and fullness cues. By slowing down, we become more aware of when we are truly satisfied, reducing the likelihood of overeating or eating out of boredom, habit or from emotional triggers.
Supports Healthy Emotional Connection – Many of us turn to food for comfort, distraction, or stress relief. Mindful eating teaches us to pause and ask ourselves if we are truly hungry or responding to an emotional need. This awareness helps us develop a healthier relationship with food and make intentional choices.
Encourages thoughtful food choices – Mindful eating fosters a greater awareness of how different foods affect us, whether they make us feel energized, sluggish, or truly satisfied. This allows you to choose foods that nourish and fuel your body.
Increases enjoyment and satisfaction - When we eat without distractions, we engage all of our senses, enhancing the experience and enjoyment of food. Mindful eating encourages a non-judgmental attitude, allowing us to appreciate the food and forgive ourselves when things don’t go to plan. This approach not only increases satisfaction but also supports emotional and physical well-being.
Here are some ways to bring mindful eating into your daily routine:
Start each meal with 4 deep breaths.
Take a moment to reflect on how you feel physically, mentally, and emotionally.
Give gratitude and appreciate how the food will nourish you.
Minimize distractions during meals.
Take small bites and appreciate the texture, flavour, smell and appearance of the food.
Pause between bites and check in with how you feel.
After the meal, ask yourself: How do I feel? Do I feel satisfied?
Mindful eating isn’t just a practice – it’s a way of life that helps you build a healthier, more respectful relationship with food. It’s about understanding how food truly supports your mind and body, beyond simply filling you up. You don’t have to change overnight. Start small and incorporate one mindful habit at a time. You’ll begin to notice how different foods make you feel, what you genuinely enjoy, and what choices help you feel your best. Remember, mindful eating isn’t about eating less; it’s about eating with purpose. Listen to your body. Trust your hunger and fullness cues. And most importantly, let go of guilt and learn to appreciate your food. Mindful eating will help you build a relationship with food that feels right for you.
If you are ready to make some mindful changes to your diet and lifestyle but don’t know where to start, reach out to No Shoes Nutrition today! We offer free consultations to help you get started and begin working on a plan that feels right for you! We help keep you on track, answer questions as they come up and reduce the overwhelm!
References
Dalen, J., Smith, B. W., Shelley, B. M., Sloan, A. L., Leahigh, L., & Begay, D. (2010). Pilot study: Mindful Eating and Living (MEAL): weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complementary therapies in medicine, 18(6), 260–264. https://doi.org/10.1016/j.ctim.2010.09.008
