Jenna Petersen, Intuitive Eating Counselor

October 2020

Mindful Eating is the practice of slowly eating without distractions. To eat mindfully means that you take the time to notice and appreciate every aroma, texture, taste, and color of the food set before you. It involves examining your emotional triggers and physical cues for hunger. Mindful Eating has been explored and detailed by Michelle May, MD, at 

The concept of Mindful Eating closely relates to Intuitive Eating Principle #5, Discover the Satisfaction Factor. This principle invites you to make time specifically for eating, choose foods that are pleasurable, and make your environment conducive to enjoyment of eating. Some practical ways you might discover the satisfaction factor are: turn off the TV, put down the phone, eat at a table, invite a friend, light a candle, or use nice plates. When you eat for satisfaction, it becomes easier to pay attention to your body’s hunger and fullness cues. 

In this article, I am providing a Mindful Eating exercise that I hope will help you eat for satisfaction. It was originally developed by Evelyn Tribole and Elyse Resch in the Intuitive Eating Workbook (iEAT Scripted Activity, Copyright 2017, New Harbinger Publications, Inc.). You can try it out with a raisin or piece of chocolate. It also works well in savoring each bite as you enjoy an entire meal. Try it out a couple of different ways, and see what nuances of the eating experience stand out to you the most!