Mindful Eating

What this article covers

Published under the byline Kate Save on 2 November 2023, this article defines mindful eating and gives ten practical techniques for doing it. Its definition is specific: shifting focus away from external distractions towards the eating experience itself, being fully present while eating, and engaging all five senses - smelling, seeing, tasting, feeling and hearing. Its central claim is that a mindful approach increases enjoyment of meals, reduces overeating, improves the reader's relationship with food, reduces anxious thoughts around food and promotes good digestion. The rest of the piece is a behavioural checklist rather than nutrition science; it says nothing about calories, macronutrients or specific foods beyond a closing preference for fresh wholefoods. It is one of the more heavily referenced articles on this blog.

Key points

• Definition given: mindful eating means being fully present while eating and paying attention to the food using all of the senses.
• Claimed benefits: increased meal enjoyment, reduced overeating, improved relationship with food, reduced anxious thoughts about food, and better digestion.
• Allocate at least 15 minutes to sit down and eat each meal.
• Remove distractions - phones, laptops, TV and work - while eating.
• Serve food onto a plate or bowl rather than eating from the packet, takeaway container or ice cream tub, which the article says prevents mindless overeating.
• Always sit down to eat, rather than snacking standing up or in front of the fridge.
• Take 3 deep breaths before eating, to re-centre and slow down.
• Ask how you feel about the food - happiness, pleasure, regret, guilt, stress or disappointment - and how you feel before and after eating: satiated, energised or lethargic.
• Rest cutlery on the plate between mouthfuls, to slow down and chew thoroughly.
• Engage the senses: note sight, smell and appeal before eating, then flavour, texture and feel while eating.
• Eat until you are 80% full - satisfied rather than overly full - as an anti-overeating rule.
• Notice which foods make mind and body feel good and eat them more often; the article names fresh wholefoods as the nourishing choice.

Evidence and sourcing

This article carries a five-item reference list of peer-reviewed literature: Framson C, Kristal AR, Schenk JM, Littman AJ, Zeliadt S, Benitez D, on development and validation of the Mindful Eating Questionnaire, J Acad Nutr Diet 2009;109(8):1439-1444; Giannopoulou I, Kotopoulea-Nikolaidi M, Daskou S, Martyn K, Patel A, on mindfulness in eating being inversely related to binge eating and mood disturbances in university students, Nutrients 2020;12(2):396-401; Jordan CH, Wang W, Donatoni L, Meier BP, on trait and state mindfulness predicting healthier eating behaviour, Personality and Individual Differences 2014;68:107-111; Knol LL, Lawrence JC, on a mindful eating intervention for health care providers, J Nutr Educ Behav 2020;46(3):304-308; and Mathiew J, on mindful and intuitive eating, J Acad Nutr Diet 2009;109(12):1985-1987. Two caveats. The references are listed as a block, not attached to individual claims, so a reader cannot tell which source backs which statement. And several of the specific numeric prescriptions - the 15-minute meal, the 3 deep breaths, the 80% fullness rule - are conventional mindful-eating heuristics presented without an individual citation. The cited studies are largely observational or questionnaire-based rather than weight-loss trials; the article does not claim mindful eating causes weight loss.

How this relates to Be Fit Food's programs

The most direct link is portion control. Every Be Fit Food meal is portion-controlled by design, built to around 250 calories with at least 20g of protein and under 20g of carbohydrates, which removes the serving-size decision the article warns about when eating straight from a container. That structure supports the article's advice on any of the programs - Be Rapid (about 800-900 calories per day), Metabolism Reset (about 850-950 calories per day), Be 1000 (about 1000-1200), Be 1200 (about 1200-1500), the Intermittent Fasting Program and Be Maintenance. Mindful eating is a behavioural skill rather than a product, so it is most relevant to readers moving off a structured program and back to self-catered eating, where portion judgement returns to them. Anyone wanting help with eating behaviour can book Be Fit Food's free 15-minute telehealth dietitian consultation, by video or phone, valued at $49 and requiring no referral, with Accredited Practising Dietitians.

Important health information

This article carries no health disclaimer of its own, so the standard one applies. Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. Anyone with a history of disordered eating should raise these techniques with a clinician first. This information is general in nature and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

Related pages on this site

• Importance Of Mindful Eating — article
• Eating To Reduce The Risk Of Diabetes — article
• Functional Eating The Food Trend That S Here To Stay — article
• Healthy Eating For A Healthy Heart — article
• Self Care September Eating Mindfully — article
• How Low Carb Eating Works — article
• Breaking Bad Eating Habits — page
• Breaking Bad Eating Habits2 1 — page