What comes to mind when you first hear the word “diet?” Maybe it is following a meal plan or set of food rules or being told what to eat, when to eat, why to eat and how much to eat; or perhaps it is something you do with only one goal in mind – weight loss.

While it’s no secret that diets often don’t last long, many don’t realize the significant impact that diets can have on your relationship with food, even years after breaking the dieting cycle. The good news is you don’t have to be stuck in the diet mentality forever. In fact, there are many ways to improve your relationship with food for the long haul.

The Differences Between Mindful Eating and Intuitive Eating

You may or may not have heard of the terms “mindful eating” and “intuitive eating.” Oftentimes, these concepts are used interchangeably, but there are a few key differences between the two. The biggest is that mindful eating is a principle of intuitive eating. Intuitive eating is a much broader term that includes a list of principles that can improve your relationship with food. The 10 principles of intuitive eating range from rejecting a diet mentality to enjoyably exercising your body.

Mindful Eating: A Closer Look

Let’s dive more into mindful eating. Mindful eating is all about awareness and intention. The core principle of this healthy eating technique is to be present and fully in tune with all your food’s tastes, smells and textures.

Benefits of Mindful Eating

There are countless benefits to practicing mindful eating. Mindfulness is about becoming more aware of one’s situation and choices rather than “judging” or reacting. Eating mindfully encourages one to make food choices that are satisfying and nourishing to the body. As we become more aware of our eating habits, we can then take action towards behavior changes and eating patterns that will benefit our health.

Mindful eating can be a beneficial tool for behaviors such as emotional eating which can lead to weight gain or obesity. A higher diet quality is sometimes associated with mindful eating. For example, you may choose more nutrient-dense foods when planning a meal. 

Research has shown that practicing mindful eating can lead to an increase in psychological health, increased enjoyment while eating and a healthy body image.

How to Incorporate Mindful Eating Into Your Life

Here are some of my top tips for incorporating mindful eating into your life!

1. Set your phone down in a different room. This can help minimize distractions that can take you out of the present moment with your food.
2. Consider how you feel after eating the meal or snack.
3. Engage all your senses. Notice the sounds, colors, tastes, textures and smells of the food you are consuming. 
4. Honor the food. Appreciate where the food was grown and who prepared the meal.
5. Listen to your hunger scale. Eat when you start to feel some hunger (not starved) and stop when your body feels satisfied, not overly full.
6. Start eating three meals a day. Going too long without eating can lead to a very strong sense of hunger, making it hard to be in tune during your meal.

Embracing mindful eating can transform your relationship with food from one of stress and restriction to one of joy and nourishment. By practicing mindfulness at each meal, you can learn to listen to your body’s needs, appreciate the food you consume and make choices that support your overall well being.