Mindful Eating Practice: Savour your food

March 31, 2021

How often do you set some time to sit down and savour your food? 

Most people don’t. They eat the food on their plate in a rush, completely distracted. 

They miss the opportunity to tune in to the plate and enjoy the experience with the 5 senses.

If you’re thinking that savouring your food is something for zen masters or only for ‘those who have plenty of spare time’, let me explain why it’s not.

All you need to start is 5 minutes to sit down and be present with your meal. 

Yes, sitting down, looking at your meal and noticing its qualities before it even gets into your mouth. Then move on to eat, tuning into each bite. 

You want to make sure to catch as many deatail as you can about the pleasure you get from that food and about how it tastes and feels in your body.

What are the benefits of this kind of practice?

Psychologist Jean Kristeller at Indiana State University and others, say mindful eating is effective in helping people learn the difference between emotional and physical hunger and satiety.

It could also be of great support for those struggling with food guilt and food anxiety.

That’s because it introduces a “moment of choice” between the urge to eat and eating itself, giving you the opportunity to approach food with more calm or choose to do something else apart from eating.

These are also other significant benefits:

  • Stress reduction.
  • Increase satisfaction with food.
  • Decreased desire to overeat.
  • Improved digestion.
  • A more general sense of enjoying the moment, which goes far beyond the mealtime.

Savouring your food – Free template

To help you savour your food more, I created a simple but highly effective mindful eating template to guide your practice on focus your attentions on each and every bite.

You can practice this in 5, 10, 30 minutes, or more. It’s up to you. You can use a timer to help you if you’re only starting with it.

Only two recommendations:

1. Practice ‘Savour your food’ by eating something you like. Which by the way, should be the rule n. 1 to guide your everyday eating choices.

2. Find a quiet place where you can be on your own and that’s free from distractions such as TV, noisy room, other screens.

Below is a snippet of the template.

You can download the free PDF version here.

Enjoy your practice and let me know here in the comments how it goes!

With kindness 🌷


P.S.: Did you like this article? Share it with someone you know who needs to practice this ❤️



SAVOUR YOUR FOOD -Mindful eating practice

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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