Mindful Eating Basics
Being fully present while eating - noticing taste, texture and hunger without judgement
What does it mean to eat mindfully?
One on a hunger fullness scale
What number represents "starving"?
True or false: Physical hunger usually develops suddenly
What is false? It develops gradually
Eat without distractions, breathe before eating, or eating slowly
What are mindful eating habits?
They can drive us to eat when not physically hunger.
How can emotions influence eating habits?
True or False: Mindful eating is the same as dieting.
False - It's not about restriction - it's about awareness.
Five on a hunger fullness scale
What number represents being comfortably satisfied?
Chocolate, chips, ice cream, etc can be a result of....
What is emotional hunger, when we crave a specific food
Taking 3 deep breaths
What's one thing you can do before eating to promote mindfulness?
Stress or anxiety can...
What are feelings that can reduce appetite?
Better digestion, improved satisfaction, reduced overeating, or less stress
What are the benefits of mindful eating?
We feel overly full or uncomfortable on the hunger fullness scale
What happens when we eat past a level 8 or 9?
Comes on suddenly, tied to mood, persists even when full.
How can you tell if your hunger is emotional instead of physical?
Allows for better chewing, saliva production, and brain-gut connection
How does slowing down while eating benefit digestion?
True or False: Being aware of emotions while eating
This takes about 15-20 minutes
How long does it take the body to register the brain to fullness?
To become aware of your body's cues and prevent mindless eating.
Why is it helpful to check your hunger level before and after eating?
Stress, boredom, sadness, loneliness, or anxiety
What are emotions that commonly trigger emotional eating?
"What did I notice about my food and body today?"
What is a simple reflection question you can ask yourself after a meal?
Accepting your experience without labeling it as good or bad
What does non-judgement mean in mindful eating?
Ghrelin
You are neither hungry nor full - just content.
Describe what "neutral" feels like on the hunger fullness scale.
Walking, journaling, deep breathing, talking to a friend
What's one non-food activity that can help manage emotional hunger?
Screens distracts from hunger and fullness cues and lead to overeating
Why is it important to eat without screens?
By creating balance, reducing stress eating and improving food choices
How can mindfulness support long-term health?