Mindful eating: Reconnect with your body, one bite at a time

Today, it’s easier than ever to undereat, overeat, or eat out of habit rather than hunger. Your body is designed to tell you when it needs fuel and when it’s had enough. But modern routines often override those cues.

You may find yourself:

• Eating until you feel bloated or uncomfortable
• Forgetting to eat until you’re ravenous
• Snacking out of boredom or stress

The good news? These habits aren’t permanent. They can be gently retrained, one meal at a time.

11 Practical Steps to Eat More Mindfully

1. Schedule time to eat — Make it a priority, not an afterthought.
2. Avoid distractions — Put away your phone and turn off the TV.
3. Try a new recipe — Engage your creativity and make meals fun.
4. Use smaller plates — This naturally helps with portion awareness.
5. Make it look good — Colourful, thoughtfully plated meals increase satisfaction.
6. Set the scene — Light a candle, play soft music, or eat outside.
7. Smell your food first — Take a moment to engage your senses before eating.
8. Taste your first bite fully — Put your fork down and focus on flavour, texture, and aroma.
9. Chew thoroughly — Slow down. Chewing aids digestion and helps your brain catch up with your stomach.
10. Share meals with others — Eating in good company enhances joy and connection.
11. Stop when you’re no longer hungry — You don’t have to be full to be satisfied.