Discover the art of mindful eating through practical tips backed by industry professionals. This article offers straightforward techniques that can transform your mealtime into a more thoughtful experience. Learn to appreciate your food in a whole new way with expert-endorsed methods that encourage a deeper connection with what’s on your plate.

  • Take It Slow and Involve All Senses
  • Create Personal Guidelines for Mindful Eating
  • Develop Gratitude Towards Your Food
  • Pause and Use Your Senses
  • Try the 5-5-5 Method
  • Put Your Fork Down Between Bites
  • Eat with Your Non-Dominant Hand

Take It Slow and Involve All Senses

Incorporating mindful eating practices into your daily life is easier than you may think. A simple thing to remember is to take it slow and involve all of your senses. Take time to prepare the food with love, notice how it feels in your hands, arrange it so it is pleasing to the eye, and enjoy the scent in the air. When I sit down to eat, I take a moment to give thanks to the earth and people who worked to bring the food to my plate by placing my hand over the plate and circling it three times. When I begin eating, I chew slowly and pay attention to the food’s texture, flavor, scent, and sensation. I set my fork or spoon down frequently and sip water so I don’t rush through the meal and forget to savor and enjoy it. The meal quality and the satiety I reach after eating mindfully are far better than when I eat on the run or fail to give thanks before eating.

Dr. Jo LDr. Jo L
Holistic Coach, Yoga Teacher, TulaSoul

Create Personal Guidelines for Mindful Eating

As a trauma therapist and educator, I see mindful eating as an essential practice for reconnecting with the body, especially for those managing stress, burnout, or trauma. I incorporate mindful eating into my routine by slowing down and engaging my senses—taking a moment to notice the colors, textures, and aromas of my food before eating, allowing myself to be fully present without distractions. It is challenging sometimes!

One simple technique I recommend is creating personal guidelines that encourage a more intentional eating experience. For example, I avoid desktop dining and instead step away from work to eat in a calm, designated space. I also take a few deep breaths before eating to reset, transition out of autopilot, and approach my meal with awareness. I focus on chewing slowly, paying attention to flavors and textures, and taking small pauses between bites to check in with my hunger and fullness cues.

By making these small shifts, eating becomes a more nourishing and grounding experience rather than just another task to check off the list.

Erena DiGonisErena DiGonis
Psychotherapist and Continuing Education Provider, EngagedMinds Continuing Education

Develop Gratitude Towards Your Food

One healthy eating habit I’ve incorporated into my lifestyle is practicing mindful eating. This involves paying close attention to the flavors, textures, and smells of my food, as well as my body’s hunger and fullness signals.

It’s more than just a meal; it becomes a meditative practice where I am fully present in the moment, developing gratitude towards the food I eat and allowing me to appreciate it fully.

This mindfulness extends to my choices too, leading to a natural inclination towards healthier, locally-sourced foods that nourish my body.

Bayu PrihanditoBayu Prihandito
Psychology Consultant, Life Coach, Founder, Life Architekture

Pause and Use Your Senses

Mindful eating doesn’t have to be complicated—try this: before you dig in, pause and use your senses. Take a good look at your food, give it a sniff, savor that first bite, and really notice the flavors and textures. Slowing down like this can help you enjoy your meal more and stop when you’re full.

Chris WilliamsChris Williams
Fitness Coach, Williams Fitness

Try the 5-5-5 Method

I used to eat on autopilot—scrolling my phone, watching TV, and barely tasting my food. Then, I tried mindful eating, and everything changed. I felt fuller with less food, enjoyed meals more, and even had better digestion.

One simple technique that works is the 5-5-5 Method:

  1. Take 5 deep breaths before eating – This shifts your body from stress mode to “rest and digest,” reducing emotional eating.
  2. Spend 5 seconds observing your food – Notice colors, textures, and aromas. Engaging your senses boosts satisfaction.
  3. Chew each bite at least 5 times – This slows you down, enhances flavor, and allows your brain to register fullness.

For an extra trick, I started using chopsticks—even for non-Asian food. It naturally slows eating, making meals feel more intentional.

Mindful eating isn’t about restriction—it’s about fully experiencing your food. A few simple shifts can help you enjoy meals more while improving digestion, satiety, and overall health.

Murray SeatonMurray Seaton
Founder and CEO of Hypervibe / Health & Fitness Entrepreneur, Hypervibe (Vibration Plates)

Put Your Fork Down Between Bites

Enjoying my food by slowing down has been the greatest game changer. Meals can easily be rushed in a distracted manner, but when I take the time to really enjoy flavors and textures, the feeling of satisfaction is higher and the urge to overeat is less.

One really simple technique is putting my fork down between bites; that allows me to eat at a more natural pace, and it gives my body quite some time to send a signal that it is full. This small habit leads to greater enjoyment from meals and prevents that all-too-familiar, uncomfortable fullness.

Ushmana RaiUshmana Rai
Founder, TDEE Calculator

Eat with Your Non-Dominant Hand

Most people eat on autopilot. They shovel food in, scroll their phone, and before they know it, the plate’s empty—but they barely remember tasting anything. That’s the opposite of mindful eating.

So, here’s the trick: Eat with your non-dominant hand. If you’re right-handed, switch to your left. If you’re a lefty, use your right.

Why This Works

1. It Forces You to Slow Down – Your coordination will be a little off. You’ll take smaller bites. You’ll pay more attention to the process of eating instead of inhaling food.

2. You Actually Taste Your Food – When eating feels unfamiliar, your brain tunes in. Suddenly, textures and flavors become more noticeable because you’re not just going through the motions.

3. It Interrupts Mindless Eating – Ever found yourself halfway through a bag of chips with no idea how you got there? Using your non-dominant hand adds just enough friction to make you pause before every bite.

Bonus: It Works Anywhere – No need for meditation music, fancy plating, or a dedicated “mindful meal time.” You can do this at a restaurant, at home, even while snacking. It’s low-effort but high-impact.

Mindful eating isn’t about perfection—it’s about small shifts that make you more aware. And sometimes, all it takes is switching hands.

Derek PankaewDerek Pankaew
CEO & Founder, Listening(dot)com