Mindful Eating for Busy People

Eating with a little more attention can make meals more satisfying, even on hectic days.

Many of us eat at our desks, in the car or in front of a screen. Mindful eating is simply the practice of paying more attention to what and how you eat. It does not require special foods or long meals.

Slow the first few bites

You do not need to make every meal a ritual. Try paying full attention to the first few bites: the taste, the texture, the temperature. It is a small habit that often makes the whole meal feel more satisfying.

Notice hunger and fullness

Before eating, ask yourself how hungry you feel on a scale of one to ten. Halfway through, check in again. This helps you notice when you are comfortably full.

Reduce distractions when you can

• Sit down to eat, even for a few minutes
• Put your phone face down
• Use a plate instead of eating from the packet

Enjoy the foods you love

Mindful eating is not about cutting foods out. It is about enjoying them more fully. A favourite dessert eaten slowly and with attention can be more satisfying than a larger portion eaten while distracted.

Be patient with yourself

Like any habit, this takes practice. Start with one meal a day and build from there.

This article is for general information only and is not a substitute for advice from your doctor or another qualified health professional.