Primary Care in Rochester and Kasson

Eating mindfully and intuitively

3/4/2024 by Natalie Johnson

MindlessMindful

Does it ever feel like you've tried so many diets that it's hard to stay in touch with your natural hunger cues or fuel your body without a blueprint? Trusting our bodies and responding to internal hunger and safety cues can become more difficult as we age. Responding to external cues may become more prevalent as an adult. Some external cues are:

  • Environment.
  • Stressors and emotions.
  • Societal pressures and social media.

Intuitive and mindful eating share similar concepts, but they're a bit different. 

Characteristics of intuitive eating:

  • Highlights rejecting the typical 'diet' mentality of restriction.
  • Respecting your body for where it's at. 
  • Not judging food based on its nutrition information. 

Characteristics of mindful eating:

  • Encourages presence and attention with food. 
  • Enjoying your food, where it came from and showing gratitude. 
  • Observing how you feel before, during and after eating. 

Both intuitive and mindful eating:

  • Are an approach to eating that does not count calories, fat or restrict your diet. 
  • Honor your natural hunger and safety cues and reject emotional or distracted hunger. 
  • Release judgment surrounding food and your body. 

Ways to incorporate intuitive/mindful eating:

  • Reserve time and be present during meals. 
    • Ditch the TV and cell phone.
    • Share meals with others. 
    • Think about where the food came from and show appreciation. 
  • Be conscious about eating. 
    • Understand your natural hunger cues or ones associated with stress or emotions. 
    • Decide if you are truly hungry or just bored. 
    • Eat slowly and savor the flavors of the meal. 
  • Practice acceptance. 
    • Release judgment about food and your body. 
    • Start slow and give yourself grace if you misstep. 
    • Each meal is a new opportunity to learn about yourself and your body. 

Why should you eat this way?

Research shows that you may lose weight when you become more mindful of your natural hunger cues as doing so can help with portion control. It can also help regulate the body's stress response and optimize digestive function. There are hundreds of books written on this topic if you want to learn more. 

If you or a loved one struggle with an eating disorder, many options go beyond the scope of this practice. Get in touch with your healthcare clinician to learn more.

Natalie Johnson graduated from Bradley University in Illinois with her bachelor's degree in nutrition and dietetics. She is currently completing her master's in clinical nutrition from UW-Madison alongside her dietetic internship at The Mayo Clinic campus in Rochester, Minn. Special interests include gastroenterology/digestion, counseling/weight management and baking allergen-free desserts