The Six Guidelines to Mindful Eating

Today, I want to share something incredibly empowering: the six guidelines of mindful eating. These principles are rooted in mindfulness practices and adapted from Mindful Eating by Jan Chozen Bays, offering valuable tools for anyone, especially teenage girls, navigating struggles with eating disorders or body image concerns. Mindful eating isn’t about restriction or perfection—it’s about cultivating a deeper connection with yourself and your relationship with food. Let’s dive in!

1. Slow Down

In our fast-paced culture, eating has become an afterthought. Whether we’re scarfing down food in the car, rushing through lunch, or distracted by screens, we often miss the true satisfaction of eating.

Mindful eating starts with slowing down. Take a moment to pause before your first bite. Use all your senses to appreciate the colors, textures, and aromas of your meal. Offer gratitude for your food—it’s a grounding practice that helps anchor you in the present moment.

When you chew slowly and intentionally, you’re not just nourishing your body; you’re giving yourself the gift of enjoying your meal fully. Start by taking one meal a day to practice slowing down and notice the difference it makes.

2. Find the Right Amount

How much food is the right amount for your body? The answer isn’t one-size-fits-all—it requires mindfulness because your needs change daily based on factors like activity levels and the season.

Here’s a beautiful quote from Buddhist monk Ajahn Chah:"When you think that after another five mouthfuls you’ll be full, then stop and drink some water, and you’ll have eaten just the right amount."

This practice encourages tuning in to your body’s hunger and fullness signals. Experiment with portion sizes and reflect afterward. How did your body feel? Were you satisfied? By becoming curious and attentive, you’ll discover the perfect balance for your unique needs.

3. Honor the Energy Equation

Food is energy—fuel for movement, warmth, and keeping your body functioning optimally. However, in today’s world of oversized portions and calorie-dense, processed foods, this energy equation can become imbalanced.

Mindful eating invites small shifts, like choosing nutrient-dense foods and incorporating more movement into your day. Remember, the goal isn’t perfection but creating harmony between the energy you consume and expend.

4. Practice Mindful Substitution

We all have an inner voice that influences our food choices:

• “You shouldn’t eat that; it will make you gain weight.”

• “You deserve ice cream after such a hard day.”

Instead of ignoring or resisting these voices (which often makes them louder), acknowledge them with compassion. Then, offer a mindful substitution. For example:

• Craving something sweet? Try fresh fruit or a square of dark chocolate.

• Need something crunchy? Reach for nuts or air-popped popcorn.

Start practicing this at the grocery store by choosing nourishing options that align with your needs and cravings. Over time, you’ll notice how honoring and substituting shifts your relationship with food.

5. Out of Sight, Out of Mind

Conditioning plays a powerful role in cravings. Research shows that the less accessible a food is, the less likely you’ll crave it.

This isn’t about eliminating your favorite treats but creating an environment that supports mindful choices. For example:

• Store chips or candy in a less visible location.

• Keep fresh fruits, veggies, and wholesome snacks in easy-to-reach places.

Mindful eating becomes easier when your environment encourages it.

6. Cultivate Loving Kindness

Perhaps the most transformative guideline is learning to counter your inner critic with loving kindness. That inner voice that says:

• “You shouldn’t eat that.”

• “You’re not good enough.”

Instead of fighting this critic, recognize it for what it is—a learned pattern that doesn’t define your worth. Mindful practices like meditation and EFT (tapping) are powerful tools for addressing the inner critic.

Here’s an example of a tapping affirmation:

• “Even though my inner critic says I shouldn’t eat this, I deeply and completely love and accept myself.”

Tapping allows you to release these negative thoughts and replace them with compassion. Over time, you’ll notice how much more at peace you feel with food and your body.

Start Your Mindful Eating Journey Today

Mindful eating isn’t just about food—it’s about reconnecting with yourself. It’s a journey of self-discovery, healing, and acceptance. Remember, it’s okay to take small steps and give yourself grace along the way.

If you’re ready to explore mindful eating and cultivate a healthier relationship with food and body image, I’m here to help. Together, we can create a path to healing and joy that feels right for you.

Thank you for being here. You’re already taking the first step by seeking support and learning new tools. You’ve got this! 💛

Want to dive deeper into mindfulness and healing? Book a free 30 minute strategy call today to learn more about my programs designed to empower teens like you