Mindful Eating: How to Slow Down and Enjoy Your Food

Lunch at the keyboard. Dinner in front of a screen. A snack eaten so quickly you barely remember it. Many of us eat on autopilot. Mindful eating simply means bringing attention to the experience of eating: the taste, texture and smell of food, and the signals of hunger and fullness in your body.

It is not a diet and there are no rules about what to eat. It is about how you eat.

A simple mindful eating practice

Try this with the first few bites of your next meal:

1. Pause before you start. Take one breath. Notice how hungry you actually are.
2. Look. Notice the colours, shapes and textures on your plate.
3. Smell. Bring the food close and notice the aroma.
4. Take a small bite and put your fork down.
5. Chew slowly. Notice the flavours and how they change.
6. Swallow, and pause before the next bite.

Everyday mindful eating tips

• Eat without screens for at least one meal a day.
• Sit down to eat, even for a snack.
• Put your cutlery down between bites.
• Check in halfway: how hungry am I now?
• Notice the story behind the food: who grew it, cooked it, carried it.

Why try it?

Slowing down helps you notice and enjoy food more, and many people find it easier to recognise when they have had enough. It also turns a daily necessity into a regular moment of calm, a small version of the mindful breaks we recommend throughout the day.

A note of care

If you have a difficult relationship with food or an eating disorder, mindful eating practices are best explored with the support of a qualified professional.

For more simple habits, try our three good things gratitude practice.

This article is for general wellbeing and education, not medical or psychological advice. See our wellbeing disclaimer.