Written by Isabela Sorgio (Nutritionist, Mindful Eating Specialist)
In the fast-paced world we live in, distractions are constant, and many of our routines have become automated and unhealthy. For years, we were taught that success meant being productive at all times, which led to multitasking—even when it comes to eating. Many of us eat while scrolling through social media, responding to emails, or even driving. This habit leaves us scattered and detached, as we’re physically present in multiple places but mentally absent.
How many times have you grabbed a coffee on your way to work, only to realize the cup is empty before you’ve even noticed? Your attention is either lost in your thoughts or focused on the road—anywhere but on enjoying that cup of coffee.
Mindful eating shifts the focus from rigid rules to well-being and self-care, recognizing the individual needs of each person.
This disconnection from our food means that we often eat automatically, without paying attention, unaware of our actual needs. Did you eat because you were truly hungry, or were you seeking something else? Do you stop eating when the plate is empty, or when your body signals that you’re full?
What Is Mindful Eating?
In contrast to these automatic habits, mindful eating emerges as a powerful practice. Rooted in mindfulness, a concept introduced by Jon Kabat-Zinn, mindfulness is defined as “paying attention in a particular way: on purpose, in the present moment, and without judgment” (1990).
By paying intentional and curious attention to the act of eating, we become more observant of our automatic behaviors.
In recent years, mindful eating—or eating with full awareness—has become a popular approach for helping people develop healthier eating habits. By paying intentional and curious attention to the act of eating, we become more observant of our automatic behaviors. This practice allows us to make the changes we need in our eating habits and food choices.
For example, instead of mindlessly drinking your morning coffee, you take time to enjoy the warmth of the cup in your hands, appreciate its aroma, savor its taste, and experience the pleasure it brings to your mouth.
A Non-Restrictive Approach to Eating
Unlike traditional restrictive diets, mindful eating has no external rules. There are no forbidden or allowed foods; instead, the focus is on reconnecting with your body’s internal cues. The practice helps you become more attuned to physical hunger and fullness signals, allowing for better self-regulation.
This isn’t just about what you eat; it’s about how you eat and how you engage with your body’s signals.
If you’ve been living an automated lifestyle or have followed diets that dictate what, when, and how to eat, you may feel disconnected from your body’s physical sensations and emotional needs.
Mindful eating shifts the focus from rigid rules to well-being and self-care, recognizing the individual needs of each person.
How Mindful Eating Can Transform Your Relationship with Food
By training your attention through mindful eating, you can become more aware of your eating habits and your life as a whole. Observing your relationship with food is the first step toward making long-lasting changes. This isn’t just about what you eat; it’s about how you eat and how you engage with your body’s signals.
I challenge you to try something different: connect with your body, explore it with curiosity, and treat yourself with kindness. Are you ready to take the leap?
