Mindful Eating Tips: Make Smarter Choices

It’s easy to grab a bag of chips on your way to the couch, a doughnut in the office break room, pizza for lunch, and a frappé with whipped cream to get you through that afternoon slump. But small indulgences like these add up, making it harder to reach your health goals.

Mindful eating practices, however, can help you avoid “empty” calories, emotional overeating, and the convenient appeal of fast food. Making thoughtful choices about what, when, and how you eat can empower you to reign in impulsive eating and fuel your body with a nutritious, balanced diet.

How to avoid overeating

Slow down

Have you noticed that when you start a meal with “I’m starving,” you tend to finish feeling uncomfortably stuffed? It can take 20 to 30 minutes for your brain to receive a signal from your gut that says you’re satisfied. That’s why it’s important to chew each bite slowly and completely, giving your brain enough time to acknowledge when you’re full. This will also aid the digestive process, which truly starts in your mouth.

“Eating slowly and attentively helps your body process food more efficiently,” says Elizabeth Olga Ferrer, R.D., LD/N, CDCES, CSOWM, a senior registered dietitian and diabetes educator with the University of Miami Health System.

Dining out

When you eat at a restaurant with friends, it can be hard to make thoughtful decisions about what you order and how much you eat and drink. Before you get there, consider how hungry you feel, what you ate earlier that day, and, if you intend to drink alcohol, how much. Make an informed decision based on what your body needs and the choices you want to make for yourself, not the fried appetizer and beer your friend orders.

Pay attention

When possible, avoid eating in front of the TV or computer. When your attention is diverted, you may not realize how much you’re consuming. If you take a break to focus on your food, “you’re more likely to notice when you’re full, preventing unnecessary snacking,” Ferrer says. “Being present also lets you truly savor flavors and textures.”

Plate size

If you tend to serve yourself multiple heaping portions of food at holiday gatherings, buffets and parties — and later regret it — use a smaller plate (like a salad- or dessert-sized plate). You can refill it and satisfy your hunger without overdoing it.

The clean-plate club

Despite what your parents might have taught you, you don’t have to finish every bite of every meal. You can choose to save a small portion of leftovers for later, give it away, or discard it. Overeating isn’t more economical and can’t help feed the hungry.

Your favorite foods

Mindful eating is not about denying yourself the foods you love to indulge in. If you know that you tend to overeat a certain dish, try this instead. Before you take your first bite, decide how much you’re going to eat at this sitting. Portion off the rest and set it aside. You can eat that portion later and enjoy it all over again.

Chewing gum hack

The act of chewing may stimulate nerves and digestive processes that signal fullness to the brain. “I believe that chewing gum can help suppress continued appetite after a meal while your body catches up with satiety signals. It’s especially useful for avoiding unnecessary snacking or for signaling the end of a meal,” Ferrer says.

Researchers found that people who chewed gum consumed fewer calories at lunch and didn’t compensate by eating more later. Gum chewers also reported reduced cravings and a slight increase in calorie burn. Another study shows that chewing gum suppressed appetite, specifically the desire for sweets, and reduced snack intake. 

Beverages count

Because the body takes satiety cues from the act of chewing, you may easily forget how many calories and nutrients you consume through drinking. Smoothies, boba teas, blended coffee drinks, sodas, energy drinks and alcoholic beverages can be high in calories, added sugars and fat. Take this into consideration when deciding not only what you want to drink but also the foods you eat with these beverages.

Snack smarter

Eating between meals is not necessarily a problem. You can replenish your energy and enjoy a little pick-me-up while staying on track to meet your health, weight and fitness goals.

“Check in with yourself first,” Ferrer says. “Before reaching for a snack, pause and ask yourself, ‘Have I eaten today? When was my last meal? What else is going on today?’ Maybe you have a workout coming up or a long meeting ahead. If so, a snack might be exactly what your body needs to stay energized and focused.”

Instead of heading to the nearest vending machine or fast food drive-through when hunger hits, plan ahead so you can choose foods that will truly nourish you. Having healthier options in your bag, desk drawer or fridge can make mindful snacking convenient.

Protein and fiber

Aim to include these essential nutrients in every snack. “They help you feel full/satisfied longer, prevent blood glucose spikes, give you balanced energy, and keep bowel movements regular,” Ferrer says.

Try these satisfying and balanced snack options:

• trail mix (nuts, pumpkin/sunflower seeds, unsweetened dried fruit, dried olives)
• unsweetened, low fat/fat free Greek yogurt with fresh fruit and seeds (like hemp, flax, and chia)
• fresh fruit and reduced-fat cheese
• crudité veggies (carrots, celery, bell pepper, cucumber) and hummus, nut butter, or Greek yogurt blended with seasoning like ranch, French onion, or taco spices
• reduced fat cottage cheese with fresh fruit and seeds (like hemp, flax, and chia)

Real foods vs. processed snacks

Highly processed foods are known to trigger dangerous inflammation in the body. These include shelf-stable cookies and pastries, candy, and bags of addictively crunchy snack foods. If you want healthier pre-packaged snacks, try low-fat options made without added sugars and loads of artificial ingredients. These include whole grain crackers with nut or seed butter; protein- and fiber-rich snacks made primarily of snap peas, edamame, lentils, or beans; crunchy, seasoned chickpeas; granola sweetened only with dried fruit or monk fruit; and unbuttered popcorn flavored with seasonings/spices or nutritional yeast.

Craving something sweet?

If you find yourself craving sweet treats or simple carbohydrate-based foods, Ferrer recommends evaluating what you’re feeling. Are you hungry, or are you actually tired, stressed, bored, or seeking a mood-enhancing experience?

If you’re simply feeling sluggish, try a glass of water first. You may be thirsty or dehydrated. If you’re truly hungry, satisfy this need with a small, balanced meal or a snack that includes protein and fiber. Eating or drinking something full of added sugars or caffeine may lead to an energy crash and more cravings instead of providing sustained energy.

If you’re actually craving stimulation, try reinvigorating yourself with physical and/or mental activity instead of eating. Take a short walk, go outside for a little fresh air and sunshine, play a game or puzzle, actively listen to music or a podcast, or socialize with a friend or colleague.

When it’s time to enjoy dessert, remember that this sweet treat isn’t intended to replace a balanced meal or make you feel full. In fact, you may already be satiated from dinner. So, take a few small bites and savor them.

Written by Dana Kantrowitz, a contributor for UHealth’s news service.

Reviewed and approved in June 2025 by Elizabeth Olga Ferrer, R.D., LD/N, CDCES, CSOWM, a senior registered dietitian and diabetes educator with the University of Miami Health System.

Tags: Elizabeth Ferrer, gastroenterology, Healthy Eating Habits, nutrition care in Miami, Portion Control