What’s mindful eating?

So I can hear the phrase “mindful eating” comes up more and more lately. It seems like once everyone got tired of all the diet and nutrition “trends”, we resource back to what’s more familiar and intuitive, more “religious” even. Eat mindfully they say, and you don’t have to follow any other diet in your life.

But what exactly is “mindful eating”?

“Mindful eating is not about what we eat, but how we eat. It is the application of mindfulness to the experience of eating, bringing awareness to every bite, every sensation, and every thought around food.”
– Jan Chozen Bays, author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food

This definition resonates with many because it shifts the focus from strict food rules to the experience of eating. It asks us to slow down, to truly taste, and to listen to our bodies. However, as simple as it sounds, applying mindful eating in real life comes with its own set of challenges.

Everywhere in the world, food is deeply social. We eat together, share dishes, and often show love through abundance. Eating slowly or stopping when full can sometimes be seen as impolite in family gatherings where the host keeps refilling your bowl. Street food culture also encourages quick bites on the go, where convenience often outweighs mindfulness. Add to that the pressure of modern life—busy work schedules, eating while scrolling through phones—and mindful eating becomes something we aspire to, but rarely practice fully.

Yet, mindful eating doesn’t have to be a strict ritual. For me, it’s not just about chewing slowly or meditating over a bowl of rice. It’s about the intention behind every meal: choosing foods that support my health, savoring them without distraction, and appreciating the nourishment they bring not only to my body but also to my mind.

My own definition of mindful eating is simple:

Eat to nourish both mind and body.

Nourish is a wonderful word. To nourish is more than just to feed. It means to support growth, to care for, to provide what is essential for thriving. Nourishment goes beyond calories and nutrients—it’s also emotional, cultural, and even spiritual. A bowl of soup made by your grandmother can nourish you in ways no supplement ever could. Likewise, a rushed meal eaten in stress may fill you up, but it rarely leaves you feeling truly cared for.

Mindful eating, to me, is anchored in that idea of nourishment. It’s not just about chewing slowly or meditating over a bowl of rice. It’s about the intention behind every meal: choosing foods and social settings that support my health, savoring them without distraction, and appreciating the nourishment they bring not only to my body but also to my mind.

So the next time you sit down to eat, pause for just a moment. Put down your phone, take a deep breath, and ask yourself: How can this meal take care of me today?