Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
This is simply eating with awareness, noticing your hunger, fullness, flavours, textures and reducing the distractions.
Photo by Freepik
Pay attention to internal cues of hunger and fullness, external cues like the environment. It helps engage your senses (taste, smell, texture).
Photo by Freepik
It helps reduce emotional eating and binge eating by providing higher satisfaction with meals, leading to more enjoyment and better self‐esteem & less guilt about eating.
Photo by Freepik
When one eats mindfully, it leads to better weight management and improved metabolic markers like balanced blood sugar, possibly lipid profiles too.
Photo by Freepik
Though this is not a quick fix, as habits take time to form, it may also require guidance or coaching to adopt the lifestyle properly.
Photo by Freepik
a) Remove distractions (phones, TV). b) Take time for meals, and eat slowly. c) Notice hunger vs emotional cues. d) Use smaller portions. e) Reflect after meals on fullness & satisfaction.
Photo by Freepik
Diets tend to focus on restriction and rules much more, while mindful eating focuses on awareness and helps create a relationship with food.
Photo by Freepik
a) Start with one meal per day, being mindful. b) Use cues (e.g. put fork down between bites). c) Keep a small journal of hunger/fullness signals. d) Practice gratitude before meals.
Photo by Freepik
Mindful eating is not just about what you eat, but how you eat. It can support a healthier body and help build a better relationship with food. This works best when combined with balanced nutrition and physical activity.
Photo by Freepik