Healthy Eating, Mindfully

Good food. A little more attention.

Healthy eating means enjoying a variety of foods that provide the nutrients your body needs.

Mindful eating means paying attention to eating: the food, the moment and how your body feels.

You do not need to make every meal perfect. Try one small change that suits you.

Try a calmer way to eat

Start with a few mouthfuls, or one meal. You can return your attention to the food whenever you notice your mind wandering.

Four things to try

• Pause and settle: sit somewhere comfortable and give yourself a moment before you begin.
• Notice your food: look at its colours. Notice the smell, texture and flavour.
• Take your time: eat without rushing and chew comfortably before swallowing. There is no fixed number of chews to count.
• Check how you feel: notice hunger, comfort and fullness. If you follow a meal plan, use these ideas alongside your agreed plan.

You might also think about where the food came from or appreciate the person who prepared it.

Make space for your meal

TV, phone calls, work and meetings can pull your attention away from eating. When possible, put the screen aside for part of your meal.

Do not eat while driving. Stop somewhere safe before having your meal.

Food can be a shared experience

Enjoy the flavours with someone else. Talk or sign about what you are eating. Choose good lighting and a clear view of each other.

A calm space looks different for everyone. Choose a comfortable setting that suits your sensory and communication needs.

Can I drink water with my meal?

Yes. Drinking water during a meal is generally fine. If your health professional has given you specific eating, drinking or swallowing advice, follow that advice.

A peaceful moment with Ross’s photographs

If you enjoy nature, choose a photograph to look at before your meal. The pictures do not change automatically. Use the arrows or dots to explore them.

When you begin eating, bring your attention back to your food. Using these photographs is optional.

Photography by Ross Onley-Zerkel

Start with your next meal

Try putting your phone aside, taking a little more time, or noticing one flavour you enjoy.

Explore nutrients and everyday food choices

Ask Ross about food and cooking coaching