Mindful eating is nourishing your body while being aware and using your senses to fully enjoy the experience. By practicing mindful eating, you will regain control over intense cravings, manage your weight easier, and end binging or frequent overeating.


 Step 1: Assess Your Hunger

  • Assess your hunger on a scale of 1 - 10. 1 = starving, 10 = stuffed. 

  • Aim to eat when you're around a "3 or 4"

  • Ask, "Am I really hungry? What do I really need?"

Step 2: Create New Habits

  • If you're not really hungry, find new habits that will fulfill what you really need instead of food. 

Step 3: Practice Mindful Eating

  • Take the time to assess your hunger. Appreciate the food you are preparing and try to eat foods that are both nourishing and pleasing to you. 

  • Turn off distractions - TV, phone, computer, etc - This is your meal time. 

  • Explore food using your senses. Observe how it looks, tastes, and smells. 

  • Eat slowly by putting down your fork in between bites. Be aware of feelings of hunger and satiety to guide your cues of when to begin and stop eating. If you feel full before your plate is empty, challenge yourself to putting it away and know that you can always go back to eating any time you want. 

  • There is no right or wrong way to eat but to be engaged in the experience. 

© 2020 by Gina Worful Nutrition, Inc. 

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