🧠 Mindfulness Basics
What does mindfulness mean?
Mindfulness means paying attention to the present moment. It is being aware of our thoughts, feelings, and what is happening in our body right now, without judging ourselves or trying to change anything.
How many senses are used in mindful eating?
Mindful eating uses all five senses: sight, smell, taste, touch, and hearing. Using our senses helps us slow down and fully experience our food.
Which sense helps you hear the crunch when you chew?
Hearing. Listening to the sounds of eating helps us stay present and more aware during meals.
Most people should eat every ___ to ___ hours.
Every 3 to 4 hours. Eating regularly helps maintain energy levels and prevents extreme hunger.
How do smaller plates help?
Smaller plates help with portion awareness. When a plate looks full, the brain is more likely to feel satisfied.
Name one health benefit of mindfulness.
Mindfulness can help reduce stress, anxiety, and depression. It can also improve physical health, such as managing pain and supporting heart health, and help people feel more calm and balanced overall.
True or False: Mindful eating is only about losing weight.
False. Mindful eating is not just about weight. It is about building a healthier relationship with food, listening to your body, enjoying meals more, and supporting both physical and emotional health.
What is the purpose of the “alien eating popcorn” exercise?
The exercise helps us slow down and look at food as if we are seeing it for the first time. This increases awareness, curiosity, and enjoyment while eating.
Does hunger get stronger or weaker over time?
Stronger. If we do not eat, the body continues to send hunger signals to remind us it needs fuel.
How long should meals last?
At least 20 minutes. This gives the brain time to receive signals from the stomach that the body is full.
Mindfulness helps us respond without ______.
Judgment. This means noticing our thoughts, feelings, or experiences without labeling them as “good” or “bad,” and accepting them as they are.
Mindful eating means choosing food that is ____ and ____.
Pleasurable and nourishing. This means selecting foods that taste good and also provide the nutrients your body needs.
Name two senses used while eating.
For example, sight helps us notice color and shape, and taste helps us recognize flavors. Smell, touch, and hearing are also important.
When even foods you usually don’t like sound good, what is that a sign of?
Hunger. This happens because the body needs energy, not just a specific food.
Eating while distracted can reduce digestion by how much?
By as much as 30–40%. When we are distracted, the body does not digest food as efficiently, which can cause stomach discomfort.
Eating slowly, without distractions, and paying attention to your body’s signals is called _______.
Mindful eating. It is a way of eating that helps us listen to our body, enjoy our food, and support both physical and emotional well-being.