These days, it is fairly common to eat and browse on our phone at the same time. While it seems like a good way to multitask, this habit may leave you feeling dissatisfied with your meals and cause you to overeat, feel bloated, or gain weight. To enjoy your meal wholeheartedly, being a mindful eater can be the answer.

Mindful eating is paying attention to your emotions and physical sensations when you eat. For example, you will be able to take note of the smell, taste and look of your meal, and notice how you currently feel. There are many benefits of being a mindful eater.

Benefits of Mindful Eating

  • Become more aware of your food choices
  • Cut back on impulsive eating
  • Avoid excess calories and weight-gain
  • Become in tune with your body and mind’s needs
  • Gain a greater appreciation for your meals
  • Improve your overall health
  • Reduce food waste

How to Practice Mindful Eating


  • Buy groceries with a checklist in mind. That way, you won’t buy food impulsively.
  • Be consistent with your meal times.
  • Think about how your meal came to be. What ingredients are used and how was it prepared?
  • Chew your food thoroughly and pay attention to its textures. Doing this can help you truly enjoy your meal.


  • Don’t use your phone or computer when you eat. Share your meal with someone and have a conversation.
  • Don’t snack straight out of the package. Control how much you are eating by putting your food on a plate or in a cup.
  • Don’t force yourself to eat your entire meal and stop eating when you are about 80 percent full.
  • Don’t use food as a way to cope with your feelings. Instead of reaching for a snack when you are stressed, go for a quick walk. Not only will a walk boost your mood, it’s also a great way to get some exercise in.

Written by Daisy Chung

Daisy Chung is a Community Service Learning Program intern at the Teen Resource Center. She is graduating senior at the NYC Lab High School for Collaborative Studies and will be attending CUNY Hunter College this fall.


Posted by Charles B. Wang Community Health Center

The Charles B. Wang Community Health Center is a nonprofit and federally qualified health center, established in 1971. Our mission is to provide high quality and affordable health care to the undeserved, with a focus on Asian Americans. Our vision is to ensure that everyone has full and equal access to the highest level of health care. Learn more at

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