Practice mindful eating for a healthier you!
Published: 28/01/2025 | Author: Marlene Nordlander MSc, Registered Dietitian
Did you know that healthy eating is not just about what you eat, but how you eat?
Mindful eating can transform your relationship with food and help you feel better in body and mind. Find out how, and learn tips and tricks to become a mindful eater with me!
Mindful eating can transform your relationship with food and help you feel better in body and mind. Find out how, and learn tips and tricks to become a mindful eater with me!
What are the benefits of mindful eating?
Mindful eating can reduce impulsive and emotional eating. Benefits include less stress and anxiety, better appetite regulation, and reduced overeating.
If you eat too fast, eat until you’re uncomfortably full, find yourself mindlessly reaching for food when you’re bored or stressed, struggle with food guilt, or have difficulty maintaining a healthy weight, mindful eating is a great practice to help you improve your eating habits.
How to eat mindfully
• Choose nourishing foods: eat foods that make you feel good and that you enjoy
• Savour the experience: appreciate the appearance, smell, taste and texture of your food
• Eat without guilt: accept your body, your food choices, and your emotions surrounding food
• Listen to your hunger: eat when you’re physically hungry and stop when you’re satisfied
• Slow down: eat slowly and without distractions to truly savour your food
• Feel satisfied: try to eat until you’re content, not overly full.
• Savour the experience: appreciate the appearance, smell, taste and texture of your food
• Eat without guilt: accept your body, your food choices, and your emotions surrounding food
• Listen to your hunger: eat when you’re physically hungry and stop when you’re satisfied
• Slow down: eat slowly and without distractions to truly savour your food
• Feel satisfied: try to eat until you’re content, not overly full.
Did you know that it takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness? Eat mindfully!
More tips for mindful eating success
• Stick to a routine: regular meal times help you recognise true hunger
• Prepare meals ahead: ensure you have balanced, nourishing meals ready
• Choose healthy snacks: opt for fruits, vegetables, and/or protein-rich snacks like egg, dairy products, nuts, protein shakes, etc
• Move your body: physical activity can reduce boredom and stress, helping you avoid mindless eating
• Prepare meals ahead: ensure you have balanced, nourishing meals ready
• Choose healthy snacks: opt for fruits, vegetables, and/or protein-rich snacks like egg, dairy products, nuts, protein shakes, etc
• Move your body: physical activity can reduce boredom and stress, helping you avoid mindless eating
Try mindful eating right now with my video tutorial!
Ready to transform your relationship with food and eating? Why not start your mindful eating journey right now! Grab some raisins, or other healthy snacks of your choice, make yourself comfortable and join me as I walk you through how to eat mindfully.
Once you have done the tutorial, try out the techniques at your next meal. Like any mindfulness practice, it can take time to master the technique and stay fully engaged, but stick with it – practice makes perfect!
Once you have done the tutorial, try out the techniques at your next meal. Like any mindfulness practice, it can take time to master the technique and stay fully engaged, but stick with it – practice makes perfect!
Who is Marlene Nordlander?
Marlene is a Registered Dietitian, Oriflame’s Global Senior Wellness Training Manager, and a member of Oriflame’s Nutrition Council.
References
Dalen J, Smith BW, Shelley BM, Sloan AL, Leahigh L, Begay D. Pilot study: Mindful Eating and Living (MEAL): weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complement Ther Med. 2010;18(6):260-264. doi:10.1016/j.ctim.2010.09.008 Daubenmier J, Kristeller J, Hecht FM, et al. Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study. J Obes. 2011;2011:651936. doi:10.1155/2011/651936
Köse, G . Can Mindful Eating Help Us When We Struggle With Eating? Mindful Eating Replaces Diets. Turkish Journal of Sport and Exercise 2020;22:72-77
