April 12, 2017
by Hy-Vee Dietitian

Mindful Eating

Do you sometimes eat food out of boredom? Or do you find yourself drawn to food just because it looks delicious? It is extremely common to eat just because we are bored or because the sight of food catches our eye. But let’s ask ourselves, “Am I really hungry?” A good starting point to determine if you really are hungry is to rate your hunger level.   


  • Listen to your body and decide which level fits best.
  • Try to keep your hunger level between levels 2 and 3.
  • Think of what you would like to eat when you are at a 2.

When we are aware of our hunger level and what we are going to eat, this is called Mindful Eating. Here are three tips to consider when learning to eat mindfully.

  1. Try drinking water first

    1. The same part of the brain controls both hunger and thirst, so it sends the same signal whether you are hungry or thirsty. It might take up to 15 minutes for the brain to send a signal letting the body know thirst has been satisfied.

  2. Take away distractions

    1. Turn off the T.V., cell phone and all electronic devices to enjoy the entire experience of eating. Notice the smell of the food. Use all five senses to savor and enjoy your meal.

  3. Eat slowly

    1. Sit down and enjoy your food with family or friends. Try taking at least 20 minutes for meal time. This will help prevent overeating.

Related Videos