How to slow down and be more present when you eat

January 27, 2022

With this article, I want to help you slow down and be more present when you eat your food.

Thereby, I’ll bring the focus on the benefits of embracing your eating experience at 360 degrees, by paying more attention to the moment before, during and after your meal.

Practicing slowing down and paying attention when you eat is a deeply meaningful way to learn about yourself. It’s about getting to know yourself more, starting from your experience with food.

When you practice being mindful at the table, the ultimate goal is definitely to feel satisfied and to enjoy your food more, instead of tidying your experience with feelings such as judgment or guilt. 

It’s not at all about controlling or policing your eating choices.

Quite the opposite. It’s about creating an abundance of choices and approach food with:

  • Curiosity
  • Patience
  • Non-judgment

Four tips on how to slow down and be more present when you eat your food

To help with this, in the video below (extracted from a Live on The Mindful Body’s Instagram profile), I get into the nitty gritty of:

  • What having a 360 degrees eating experience looks like.
  • The four ways to start slow down and be more present when eating, which are:
  1. Make it a meal.
  2. One meal/snack on your own.
  3. Work on your food (sensory experience).
  4. Practice “small bites” (I created a mindful practice in PDF called “Savour your Food” to help you with this. You can download it for free here – no email required).

I also provide real-life examples of lessons we can learn from being more present to ourselves and the food on the plate.


Journaling questions to get you started

After watching the video, I encourage you to take a moment to reflect on your current experience of food using the two journaling questions below.

> Take pen and paper or your favorite journal.

> In your own time, write down your ideas/reflections flowing from these prompts.

REMEMBER: There aren’t right or wrong answers. Only you can know what’s best for you and your body.

1. What does it look like for me to enjoy food and feel satisfied right now?

Get into the details of what you currently love about food, what positive role it plays in your life. 

Reflect on your positive memories and experiences related to food.

2. What is it about the way I experience food that I’d like to be different?

Think about whether your everyday thoughts and actions around food might be in line or contradict your values and intentions when it comes to health and wellbeing.

Write down a couple of intentions for this year.

Describe what you’d like your experience with food to be like.

You can use the following lines to help you with this, if you like.

> I intend to be a person who_______________, because I value______________________________________.

> I know what’s best for me and my body. And to follow through that, I commit to _________________ ________________________.

I hope this questions and the video will help you see your meals and snacks as an opportunity for learning more about yourself, your body, your emotions and how they connect to one another.

You can also find extra tips on how to make your meal a more mindful one by checking this article in my blog.

With kindness,

Dona 🌷


Would you like sharing about this and other issues with like-minded women and doing some journaling together?

Why not joining The Mindful Body Women Circle? It’s a group support for women who want to increase the confidence in their body, and learn to enjoy eating again, without guilt.

Click here if you’d like to find out more!

A picture of Donatella Porceddu Psychologist and Eating Coach helping women deal with binge eating and regular overeating

Written by Donatella Porceddu

I am a registered psychologist and life coach specialised in binge and emotional eating, body kindness, and mindful eating. I empower women to become the best version of themselves through my comprehensive approach, which combines personal coaching and psychology, leveraging my client’s strengths and building around their opportunities.

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If you have any questions, reach out to me today. I’ll be more than happy to connect with you and see how I can help.

Donatella Porceddu Psychologist & Eating Coach specialised in Binge Eating, Overeating, Emotional Eating, Food freedom, anti-diet approach. 1:1 support through my Make Peace with Food program.

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