Mindful eating

A Veteran’s guide to eating with intention.

“I can eat three plates of food before my family finishes one.” “I finished a bag of gummy bears while watching TV. I didn’t even know how many I ate until they were gone.” “I’m full after eating dinner, but I can’t stop snacking at night.” 

As a VA registered dietitian, I’ve often heard these types of comments from Veterans when discussing challenges with their eating habits. Learning about healthy eating is one thing, but in a world full of distractions, confusion and guilt around foods, it can be hard to nourish yourself. Mindful eating is a strategy that can help you make food choices that best serve your preferences and health goals. 

Mindfulness is being in the present moment without judgement or distraction. Mindful eating applies to how you eat, including the sensory experience of food, body cues, and your thoughts and emotions. Mindless eating is easy, but mindful eating takes practice. Here are some simple strategies to try.

Create a mindful eating environment 

Where do you usually eat? Are there distractions? Your eating environment is important for practicing mindful eating. It’s hard to focus on what you’re eating when you’re distracted. Try eating at the table instead of in front of the TV. Have at least one meal this week without looking at your phone and take notice of any differences in the experience.

Listen to your hunger and fullness cues 

When you reach for food, ask yourself, “Am I hungry?” We often eat for reasons other than hunger. Learning hunger cues can strengthen the mind-body connection. During a meal, pause to check how full you feel. There are no right or wrong answers—simply observe your hunger and fullness and try to honor those sensations.

Savor your meals 

Food should be enjoyable, and you want to get the most satisfaction from it as possible. When you eat something that isn’t satisfying, you might look for more, or something else. Think about what taste, smell and texture you’re in the mood for. Eating slowly, which can be challenging for many, can help you enjoy your meal more.  

Practice self-compassion 

Most importantly, be kind to yourself. Food, body image and weight can bring up strong emotions. Mindfulness is a practice of observing and not judging. This is a new skill for many, so have patience as you practice and get more comfortable with it. 

Here is a quick video to help you try mindful eating. Check out mindfulness resources at your local VA and speak with a dietitian to learn more. See how other Veterans have put mindfulness into practice, and reach out to your VA dietitian to learn more about your individual situation.