Stop eating mindlessly – placing food in your mouth unconsciously, barely chewing, and not tasting it. Take some time with each bite paying particular attention to the sensations (smell, sight, sound, and taste), thoughts, and feelings. Here’s how to eat mindfully and fully enjoy all of the tasty offerings.

1. Eat slower to enjoy more, feel satisfied sooner, and not overeat. Chew each bite at least 20 times. Put your eating utensils down after each bite. Use your non-dominant hand or chopsticks to eat.

2. Reduce distractions by eating in an “electronically free” zone. Turn off TV and all electronic devices.

3. Take time to savor your food. Engage all six senses and notice aromas and flavors that you have previously overlooked.

4. Pay attention to food colors, flavors, and textures. Notice the temperature, sensations, thoughts, and feelings that arise while eating.

“Every moment nature is serving fresh dishes with the items of happiness. It is our choice to recognize and taste it.”  – Amit Ray

Written by: Dr. Tracy L Skaer, Pharm.D.

Professor of Pharmacotherapy

College of Pharmacy

Washington State University Spokane