Mindful eating is about more than just consuming the “right” foods. It’s about cultivating an intentional, present relationship with your meals. It is about slowing down and tuning in to your body’s hunger and fullness cues. We're aiming for optimal digestion and nutrient absorption.

It doesn’t take a complete overhaul of your routine. Small changes like pausing between bites or planning meals can make all the difference. As a parent, I see mindful eating as a valuable tool for teaching my kids how to develop a positive relationship with food. My goal is to set them up for a lifetime of balanced habits. You can get started as soon as your next meal! 

How to Practice Mindful Eating

Mindful eating is easy to incorporate into your daily life with these tips:

• Pause and breathe. Before you start eating, take a moment to appreciate your food. Notice its colors, textures, and aromas.
• Chew slowly. Take smaller bites and chew thoroughly to give your body time to signal fullness.
• Limit distractions. Avoid screens or multitasking during meals. Try to focus on the experience of eating instead.
• Listen to your body. Your body is always talking to you. Try to recognize your hunger signals. Make it a point to stop once you feel satisfied or even a little before. 

The 80% Full Rule

This is my biggest rule when it comes to mindful eating - stop once you’re about 80% full. This practice never fails. This practice, known as "hara hachi bu," originates from Okinawa, Japan. The idea is that it takes about 20 minutes for your brain to register you’ve had enough to eat. So, if you stop eating when you’re  80% full, it gives your body time to catch up. By following this principal, you can easily avoid that sluggish feeling. This method also reduces the strain on your digestive system, making it much easier to maintain a healthy weight. 

Here are some of the powerful benefits that mindful eating has on your gut health:

• Improved digestion. Eating slowly helps your body to break down food more efficiently.
• Better nutrient absorption. When you eat in a calm state, your digestive system can perform better.
• Balanced gut microbiome. Eating mindfully can reduce overeating and sugar cravings, fostering a healthier gut environment.

For those who want to lose weight, mindful eating can help you in many ways. You may notice a curb in emotional eating, reduced portion sizes, or even an increased awareness of your food choices. When you tune in, you’re more likely to eat nourishing foods that align with your body’s needs.

A Mindful Approach to Life

Mindful eating is a mindset. It encourages you to approach meals with respect for your body. This is one of my favorite methods because of its simplicity. Adopting mindful eating is simple - listen to your body. It can transform the way you nourish yourself—mind, body, and soul.

Start small and watch as these changes have a positive impact on your gut health and well-being.