Mindful Eating: A New Year’s Resolution

Do you habitually abandon your resolutions by February? Or heck, even mid-January? If so, you’re not alone.

Many of us start the year with big goals to improve our health, eat better, or exercise more. But all too often, these resolutions rely on rigid rules or extreme changes that feel impossible to keep up with once the excitement fades.

Whole30, or the Paleo diet, often rears its ugly head this time of year. So do resolutions to go strictly veg*n or lose weight very rapidly with some other form of severe food restrictions or excessive exercise.

This year, I’m inviting you to try something different. Instead of focusing on strict diets or all-or-nothing routines, consider a resolution that’s kinder, more flexible, and actually helps you build a positive relationship with food: mindful eating.

Mindful eating is about tuning into what, when, and why we eat in a way that nourishes both our bodies and minds. By focusing on connection instead of control, we can start the year with a fresh, balanced approach to health—one that feels more like a choice than a chore.

Mindful eating helps you reconnect with your body’s signals so you can actually hear what it needs. It’s a shift away from labeling foods as “good” or “bad” and toward learning to eat for nourishment and enjoyment—without guilt.

Instead of cutting out foods you love, you’re making room for balance: eating to support your health most of the time and savoring a treat without a second thought when you want to.

As you get more comfortable with mindful eating, you’ll notice those extreme feelings of hunger and fullness no longer have the same control over your mood or energy. Instead of feeling “starving” or “stuffed,” you start finding a middle ground—a space where you can feel both satisfied and energized.

It’s amazing how much lighter and more balanced eating can feel when you’re listening to your body rather than “rules.

Redefine Your Relationship with Food

One of the first steps toward mindful eating is letting go of the idea that food has moral value. When we label foods as “good” or “bad,” we often end up assigning those labels to ourselves, too—feeling guilty or “bad” for eating a treat or proud of being “good” when we skip dessert. This cycle doesn’t just create stress around food; over time, it can actually distance us from our body’s natural cues and turn eating into a source of shame instead of satisfaction.

The truth is, food is just food. Different foods serve different purposes, and nourishment is only one of those purposes.

Sometimes, we eat because we’re hungry, but other times, we eat because we’re celebrating, enjoying a special recipe with loved ones, or simply craving a certain flavor or texture. And that’s okay! Food can be a form of comfort, a way to share moments, and yes, even a way to lift our spirits when we’re feeling low.

The bottom line is that what you choose to eat doesn’t define your worth. You’re not “good” or “bad” based on your food choices. Having dessert doesn’t change your character or diminish your commitment to health.

As you start to build a more neutral, even positive, relationship with food, you’ll find it becomes easier to eat mindfully. You may even notice a shift in how you see yourself—feeling a little more comfortable and confident in your own skin, free from the harsh judgments that used to come with certain foods.

Did you know that our bodies have complex systems—like hormones, hunger signals, and even sensory cues—designed to guide us on when to eat and when to stop? Unfortunately, diet culture often teaches us to ignore these natural signals, replacing them with rigid rules that feel impossible to maintain long-term.

When restrictive diets fail us, we’re left feeling like we just didn’t have enough willpower. But here’s the thing: that constant thinking about food that happens on a diet?

That’s your brain’s way of telling you it needs fuel. You’re not supposed to ignore hunger or override thoughts of food indefinitely. Your body actually wants you to respond to those cues, not fight against them.

You’re not supposed to have the willpower to ignore hunger and food thoughts. You’re supposed to respond!

Dietitian’s Tip:

Ignoring your hunger for too long isn’t a sign of strength; it’s actually a disordered eating pattern that can lead to bingeing.

While eating until we’re overly full isn’t ideal either, it often happens as a response to severe or prolonged restriction. Maybe you’ve been told certain foods are off-limits, or you eat quickly because you feel you shouldn’t “indulge” for too long.

For many people, experiences with food or body shaming can lead to a sense of scarcity, where eating quickly or eating a lot feels necessary.

The next time you sit down to eat, try slowing down. Savor each bite, chew thoroughly, and truly taste your food. Allow yourself to enjoy the meal, the flavors, and even the company you’re with if you share it with others.

A helpful approach is to start eating around a “3” on the hunger scale (where you feel gently hungry) and stop around a “7” (where you feel satisfied but not overstuffed). Of course, some foods are worth going up to an 8 or 9 on the scale—after all, food is meant to be enjoyed!

If listening to your body’s cues feels new or challenging, know that this process takes practice, especially if you’re relearning how to honor your hunger and fullness. Working with a registered dietitian who specializes in disordered eating can be a great support, helping you reconnect with your body in a way that feels nourishing and natural.

A lot of focus is often put on the “problem” with emotional eating.

But here’s my take: emotional eating isn’t the enemy!

Sometimes, a comforting meal or a favorite snack is exactly what you need to soothe yourself or help bring you back to a more balanced state. Mindful eating isn’t about shaming you for reaching for comfort foods; it’s about helping you understand why you’re reaching for them.

The real challenge with emotional eating is when it becomes your only way to deal with emotions or manage stress. Think of it as a first step rather than the whole solution. It’s okay if that cookie or bowl of pasta helps you feel better initially, but there’s value in moving beyond the food to really tackle whatever’s weighing on you.

Once you start noticing when food is used to “push down” an emotion or avoid it, you can begin building other ways to cope and take care of yourself.

When you feel that urge to eat as a form of self-soothing, pause for a moment to ask, “What do I really need right now?” This can be a chance to explore options beyond food:

• If you need connection, consider calling a friend, talking to a loved one, or journaling your thoughts.
• If you need movement, even a short walk outside or a few stretches can help release nervous or pent-up energy.
• If you need rest, give yourself permission to recharge. This could be napping, curling up with a fun book, taking a warm bath, or zoning out with that show you’ve seen a hundred times.

By tuning in to your needs, you’re giving yourself tools to address the stress or emotions without feeling like food has to be the only solution. And remember, sometimes, reaching for a treat is a way of taking care of yourself—and that’s perfectly okay.

One of the most rewarding parts of mindful eating is learning to slooow down and truly enjoy each bite. Many of my clients have shared that when they take at least 20 minutes to finish a meal, they actually enjoy their food more.

Slowing down lets you really taste the flavors and appreciate the textures that make each dish unique.

And the bonus? When you eat more mindfully, you’re less likely to feel uncomfortably full or even guilty afterward. Taking your time helps you tune in to your body’s signals so you can stop when you feel pleasantly satisfied instead of stuffed.

Not everyone has the same idea of what a healthy or “ideal” weight looks like, and that’s okay. In fact, there is no single “ideal body shape” that we should all strive for.

When you eat to fuel your body, listen to your hunger cues, stay active in a way that feels good for you, and enjoy the occasional treat without guilt, your body will naturally find its own comfortable weight—one where you feel energized, clear-headed, and balanced, instead of tired, irritable, or foggy.

And, really, when you think about a healthy version of yourself, is it just about fitting into a certain size? Or is it about feeling vibrant, focused, energized, and enjoying life’s little moments?

Let go of the idea that your body should look like a social media influencer’s and, instead, embrace the body that feels best for you.

One of the often-overlooked benefits of mindful eating is its positive impact on your gut health. We know that processing food doesn’t just happen in the stomach—it starts in the brain. How we approach mealtime can influence how well our bodies process food.

When we slow down and are present with our meals, we create a calmer environment for digestion. This means less stress and anxiety around food, both of which can improve gut function. Eating mindfully has been shown to help reduce symptoms of IBS (irritable bowel syndrome), such as bloating, flatulence, cramping, and irregular bowel movements.

When you’re relaxed, your body can activate the “rest and digest” response, which helps with nutrient absorption and overall digestive efficiency. On the flip side, eating while stressed or distracted can trigger the “fight or flight” response, which actually slows down digestion and can lead to digestive discomfort.

By practicing mindful eating, you not only give your brain a break from the hustle of daily life but also give your gut the calm it needs to do its best work.

Once upon a time, you were a mindful eater. You knew when you were hungry and when you were full. You ate because you enjoyed food and because it fueled your body.

But somewhere along the way, for many reasons, you may have been taught to ignore those natural cues and eat based on the clock or what was put in front of you instead.

The good news? You can absolutely relearn how to listen to your body! Mindful eating is a skill, and like any new skill—whether it’s learning an instrument or a language—it takes practice, repetition, and fine-tuning.

Be patient with yourself as you go through this process. Give yourself the space to practice and improve. Every step forward is progress, and that’s something to celebrate!

Mindful eating isn’t a one-size-fits-all practice. In fact, even for one person, it can look very different depending on the season of life they’re in.

For me, mindful eating has changed a lot over the years.

I’ve always been a night owl, preferring to eat dinner around 8 or 9 p.m. But after having kids, this wasn’t possible anymore—8 p.m. was bedtime! That shift forced me to adjust my meal timing.

Breakfast and lunch mostly stayed the same, but I didn’t need a snack before dinner anymore. Likewise, I generally didn’t eat after dinner before my kids, but now I need a snack. After all, instead of the usual 3-4 hours between dinner and bedtime, it was sometimes 6-7 hours—way too long for me to go without eating.

Then, later, I found I was really struggling with aspects of managing my business and decided to finally get evaluated for ADHD. To the surprise of very few, the long evaluation confirmed my long-held suspicions.

Taking Adderall helped a lot, but it completely eliminated my hunger cues. For someone used to recognizing and responding to hunger cues, the lack of those cues led me to be irritable, anxious, and confused at the end of the day. My relationship with food and hunger had to shift again.

Now, mindfulness is more about paying attention throughout the day to social cues for mealtimes and making sure I’m eating enough. It feels uncomfortable to eat a lot when I’m not feeling hungry, so I’ve found that eating smaller, balanced snacks more frequently works better for me.

It doesn’t sound like much, but this shift took quite a bit of trial and error to figure out what works for me now.

Pause and Observe: Before you eat, take a moment to appreciate the appearance, texture, and smell of your food. This simple act can help you connect with your meal and heighten your enjoyment.

Take a Calming Breath: Take a slow, calming breath before your first bite. This helps reduce stress and prepares your body for digestion, allowing it to function more effectively.

Pause Between Bites: Pause between bites to give your brain time to process your fullness signals. This can help you eat more mindfully and avoid overeating.

I know it can be tough to slow down during mealtimes when you’re juggling kids, work, and everything else life throws at you. But even just taking a few deep breaths before you eat can make a big difference.

Avoid Distractions: Try to eat without distractions like screens. Focusing on your food makes you more likely to notice when you’re satisfied and fully enjoy your meal.

If sitting down for a full meal without distractions feels impossible, try to start small. Even a couple of mindful bites can help you reconnect with how your body feels and boost your satisfaction with the meal.

Read more on Mindful Eating.

Other Kind, Sustainable Resolutions to Consider

• Reduce food waste
• Choose healthier snacks
• Be kind to yourself after a splurge/treat
• Bring lunch from home
• Trying new foods and flavors
• Create a family cookbook
• Find an exercise I enjoy
• Practicing self-kindness after eating treats
• Involving family in meal planning
• Make mealtime screen-free

If mindful eating sounds intriguing but a bit overwhelming, don’t worry—it’s all about taking small steps. Start by slowing down at just one meal a day. Pay attention to the flavors, textures, and how your body feels with each bite.

Want to dive deep? My favorite resource for this is The Mindful Eating Workbook by Vincci Tsui.

Over time, mindful eating becomes more natural. It helps you build a healthier, more balanced relationship with food and allows you to tune into your body’s needs.

There’s no rush to get it “perfect.” Mindful eating is a lifelong skill that grows with you as you continue exploring it. So, why not make this the year you choose a resolution that’s kind to yourself and sustainable? One that invites you to truly enjoy your food and supports your well-being without all the rigid rules. Here’s to a mindful, joyful new year!

Do you have other ideas for kinder New Year’s resolutions? Share them in the comments—I’d love to hear what you’re thinking