Introduction

We live in a distracted world — eating in front of the TV, scrolling on phones, rushing meals between meetings. But when eating becomes mindless, overeating and poor food choices follow. Mindful eating interrupts this cycle, allowing you to savor your food and nourish your body.

What Is Mindful Eating?

Mindful eating is the practice of paying attention to the act of eating — from the taste and texture of food to the signals your body sends. Studies show mindful eating reduces binge eating, promotes weight loss, and improves overall satisfaction with meals (Kristeller & Wolever, 2011).

Simple Ways to Eat Mindfully

• Slow down: Put down your fork between bites.

• Eliminate distractions: Eat without screens.

• Check in with hunger: Rate your hunger before and after meals.

Benefits Beyond the Plate

Mindful eating not only helps weight management but also enhances digestion, reduces stress, and fosters a deeper appreciation for food. Over time, your choices naturally shift toward higher-quality foods.

Takeaway

Mindful eating is not about rigid rules. It’s about cultivating awareness so food nourishes both your body and your experience of life.

Works Cited

Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder. Journal of Consulting and Clinical Psychology, 79(2), 242–253. https://doi.org/10.1037/a0022613

Author

Sean Bannister, PA-C Sean is a Physician Assistant and a retired US Army officer with over 30 years of clinical medicine and leadership experience. He earned his Master of Business Administration degree from The George Washington University and a Master of Physician Assistant Studies degree from the University of Nebraska Medical Center with an emphasis on Family, Cardiovascular, and Thoracic medicine. He also has over 15-years experience as a cardiovascular surgery PA and certifications as a health coach and personal fitness trainer. While in the military Sean served as the senior healthcare provider and administrator for multiple medical and urgent care clinics and was the director of a military Physician Assistant Training Program. He has performed duties as an Emergency Medicine and Trauma Physician Assistant in both Afghanistan and Iraq. Sean has also served as the director of workplace wellness programs, weight loss programs, and preventive health initiatives to keep people healthier, happier, and more productive.