5 Mindfulness Exercises for a Healthier Relationship with Food

Mindfulness Eating


Have you ever gobbled down a meal so quickly that you barely tasted it? Or mindlessly snacking while watching Netflix? It happens to all of us. We eat unconsciously. But what if mindful eating could bring a new level of joy and satisfaction to your meals? The good news is that it can. It lies with the power of mindfulness. Even if you aren’t a mindful eater now, you can learn to become one with mindfulness exercises.

Just ask Harvard Health! As they suggest, there’s a secret ingredient to cultivating a better relationship with your plate—embracing mindfulness. Imagine this: you’re seated at the table, fully present in the delicious moment, leaving behind the clutter of distractions.

As you take that first bite, your senses come alive, embracing the texture, taste, and aroma. This simple act of mindfulness weaves magic into your mealtime, guiding you towards wiser food choices, a newfound appreciation for each morsel, and effortlessly holding the reins on your weight. So, let’s raise a fork to being present, savoring every bite, and unlocking the key to a more nourished you.

So, how can you do that? Try these mindful eating exercises.

Embrace the Present and Savor Each Bite

Pause and relish the moment as you eat. Take mindful bites, as you savor the textures and flavors of what you eat. Delight in the visual appeal, enticing aromas, and vibrant colors of the foods you put on your fork. Note the texture, smoothness, crispness, and tenderness of each item on your plate. Describe them in your mind.  Then let the flavors dance on your taste buds. Through sensory awareness, cultivate an appreciation for nourishing foods.

By immersing yourself in what you eat, you forge a profound connection between mind, body, and your plate. Most people eat their food without really tasting it. Don’t be one of them! Rediscover the art of engaging with your food with all five of your senses.

Also, put some pause between you and the fork. Place your fork down on the plate after every few bites, look around, and take deep breaths. Don’t let eating turn into a race to clean your plate. That’s not what mindfulness is about.

Listen to Your Body’s Wisdom

Listen to your body’s whispers and feedback signals and learn to distinguish between true hunger and fleeting cravings. Pay attention to your body’s satiety signals. By honoring your body’s wisdom, you’ll better understand when your body is full and stop before you’ve overeaten.

Don’t feel you must clean your plate if you’re already full. Forget what your parents said about a clean plate. By tapping into your body’s wisdom, you can indulge in your favorite foods without overeating. As you eat, question your level of fullness. Once you feel those first waves of satiety, put the fork down.

Don’t Multi-Task

It’s tempting to multitask while we eat. Maybe you’re engrossed in your favorite television show or trying to finish a work project during your lunch and you’re trying to save time by eating while you do it. But here’s the thing — when you eat while distracted, you’re likely to mindlessly eat more than you plan, and you won’t enjoy what’s on your plate as much.

Put aside the devices and to-do list and create a peaceful and mindful environment when you sit down to eat. Work can wait, it’s time to focus on your meal. Take the time to savor each bite, enjoy the flavors and textures, and appreciate the nourishment your food is providing you. Your body and mind will thank you for it.

Cultivate Conscious Choices

Reflect and make conscious food choices aligned with your values and well-being. Opt for whole, unprocessed foods that support vitality. When you nourish yourself with nutrient-dense food, rather than ultra-processed fare, you nurture self-care and love, paving the way for a radiant life. Learn more about where the food you eat comes from and its history. Read labels and know what nutrients the food supplies your body with.

What you eat supplies more than energy; it provides nutrients that help you stay healthy and functional. If you choose don’t choose a nutrient-dense diet, even your mood can suffer. Poor eating habits have short and long-term negative effects on your body. So, be conscious of what you put in your grocery cart and into your body.

Choosing healthful foods is a form of self-care. Making mindful choices shows you care about your health and what you put into your body and it’s an investment in your future health. Fast food is a cheap substitute that you’ll pay for later. When you fuel your body with wholesome foods, you send a message to yourself that you are worthy of care and attention. This can have a positive ripple effect on other areas of your life, too.

When you shop for groceries, think about sustenance – not only for your body but also for your emotional well-being. By opting for wiser options, you’ll find gratitude in both your physique and your psyche, as these choices contribute to a profound and enduring sense of nourishment.

Express Gratitude

Before taking the first bite of healthy food on your plate, show appreciation. Think about the combined efforts of the people who brought that food to you, from the farmer who grew the veggies to the driver who transported it to the chef who cooked it (if you didn’t cook it yourself).

Appreciate the health benefits, too. Your body converts the macro and micronutrients in healthy food into the energy that helps you tackle your to-do list and power through your busy day, so show gratitude for what’s on your plate. Practicing gratitude before enjoying a meal will make you more aware of what you’re eating, and you’ll get more pleasure out of every bite. It’ll also help you make smarter choices. That’s a win-win!


  • Embrace the present and savor each bite of food. Note the textures, flavors, and visual appeal of your food.
  • Learn to distinguish between true hunger and fleeting cravings.
  • Avoid multitasking while eating a meal.
  • Cultivate conscious food choices aligned with your values and well-being, opting for whole, unprocessed foods.
  • Express gratitude before eating and appreciate the history of the food you’re eating and its health benefits.


Mindful eating unlocks a transformative world, a world where fast eating and unhealthy choices fade away. Try these exercises and learn to savor every bite, awaken your senses, listen to your body, and choose consciously. Embrace the power of mindful eating to nourish your body and soul.


  • “Mindful eating can improve food habits, health | News | Harvard T.H ….” hsph.harvard.edu/news/hsph-in-the-news/mindful-eating-better-food-habits-health/.
  • “Mindful Eating 101 — A Beginner’s Guide – Healthline.” 19 Jun. 2019, healthline.com/nutrition/mindful-eating-guide.

Related Articles By Cathe:

Mindless Eating: The Sneaky Habit That’s Making You Pack on Pounds

Eating With Intent: Recognizing Emotional Eating vs. Mindless Eating

5 Steps to Conquer Emotional Eating

What Causes Emotional Eating and How to Stop It

5 Ways to Curb Mindless Overeating

The Surprising Reason You’re Not Losing Weight

5 Ways to Naturally Curb Your Appetite That Are Backed by Science

5 Things to Do When Your Eating Habits Get Off Track

Hi, I'm Cathe

I want to help you get in the best shape of your life and stay healthy with my workout videos, DVDs and Free Weekly Newsletter. Here are several ways you can watch and work out to my exercise videos and purchase my fitness products:

Get Your Free Weekly Cathe Friedrich Newsletter

Get free weekly tips on Fitness, Health, Weight Loss and Nutrition delivered directly to your email inbox. Plus get Special Cathe Product Offers and learn about What’s New at Cathe Dot Com.

Enter your email address below to start receiving my free weekly updates. Don’t worry…I guarantee 100% privacy. Your information will not be shared and you can easily unsubscribe whenever you like. Our Privacy Policy