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By Breanne Nalder Harward, MS, RDN- Nervana Medical Dietician
People’s eating habits tend to be more mindless than mindful. The key to changing habits is experimenting to find
what works for you, because not everything always works for everyone. Try these mindful eating experiments over
time, not necessarily all in the same meal, to find what works for you. There are no right or wrong answers; the
point is for you to observe your experience, which can help you make more supportive choices as you become
more skilled in mindful eating.
Experiment #1: Eat What You Want
Consider what it is you really want to eat. Do you believe it is a “good” or “bad” food that you “should” or
“shouldn’t” eat? Take a bite of the food, then move it around in your mouth before you start to chew. Notice the
taste, texture, and temperature. Then chew slowly. If it is a “good” food, did you enjoy it? If not, is it really
something that you like? If you don’t, does eating what you don’t like because it’s “good” really feel good? Does
your definition of what’s good to eat really work for you? How does eating a “bad” food affect you? If it creates
stress, try being neutral about it. It’s just food. Does that change how you experience it? Do you want it as
much—or as much of it—as you thought you did when you no longer think it’s something you shouldn’t eat?
Experiment #2: Sit Down When Eating
Sit at a table or even your desk or the nearest chair before you begin to eat. Does this simple act make a difference
in your ability to tune in as you eat?
Experiment #3: Eat Until You Feel Satisfied
Begin eating only when you feel physically hungry. Pay close attention as you eat. At what point do you feel like
the food stops tasting as good as the first bite? When do you feel your hunger go away? When do you feel as if you
could stop and go for a few hours without getting hungry again? Do you feel full? If not, do you feel like you need
to feel full before you stop? Why or why not?
Experiment #4: Slowing Down
Put your eating utensils down between bites. How does this affect your eating? Focus on the food in your mouth
rather than the food you are planning to eat next. Does this make a difference in your eating? Alternate eating
with your nondominant hand. Does this work to help you slow down and pay more attention to eating?
Periodically pause during your meal to notice how hungry you still are and what you are thinking about. Is your
mind on eating?
Experiment #5: Focusing Before Eating
Take a few deep breaths before you decide what to eat. Even close your eyes or stare
unfocused at nothing. How do you feel? Are you hungry? Are you anxious? Is what you feel like eating affected by
your level of hunger or stress? Does the awareness of what you are feeling affect the choices you make? Try taking
three intentional breaths before eating. On the first, inhale the smells of your meal; exhale any tension you feel.
On the second breath, inhale the intention to eat in a way that feels good during and after the meal; exhale any
judgments about food or eating. On the third breath, inhale relaxation. Then exhale worries and begin to eat. How
does this affect your eating experience? Understand that even people who are highly skilled in mindful eating
sometimes eat mindlessly. Don’t worry about being perfect. When you find what works for you, practice the
strategies regularly so that mindful eating becomes a habit.
Recipe: Granola for Anybody
No bake, nut free, dairy free, gluten free
A food like granola is easy to mindlessly eat. It has healthy ingredients, yet too much of anything can lead to the
issues discussed above. Make a batch but divide it up into appropriate serving sizes. Maybe even put each serving
into a separate container to practice portion control. Also think of ways you could make it more balanced like
having a smaller serving and adding color with mixed berries and pour on some unsweetened nut milk. Follow that
intuition and enjoy with pride that you’re making the best choices for your body.
This no-bake, allergen-friendly granola is a great example of a food that’s easy to overeat, even though it’s full of healthy ingredients. Making it with mindfulness—and practicing portion awareness—can help you enjoy it without going overboard.
This recipe is:
✅ Nut-free
✅ Gluten-free
✅ Dairy-free
✅ No baking required
INGREDIENTS
1/2 cup sunflower butter (or any nut butter if preferred)
2 tablespoons honey
1/2 teaspoon vanilla extract
1/8 teaspoon salt
1 cup oats
1/4 cup Rice Krispies cereal
3/4 cup mix-ins of choice
(I like pumpkin seeds and raisins. You could also add chocolate chips).
INSTRUCTIONS
1. In a microwave-safe bowl combine the peanut butter and honey. Heat then stir until smooth.
2. Add in all the other ingredients except for the mix-ins. Mix until combined. It's thick and messy at first, but
just keep stirring until a good consistency is formed.
3. Add in any mix-ins of choice, stir through more and then use your hands again to form granola crumbles.
