The Mindful Eating Challenge: Nurturing a Healthier Relationship with Food

Ate Food Journal

Woman eating sushi with chopsticks. Image: Pexels - Ivan Samkov

Welcome to the Ate February health challenge, where we delve into the significance of mindful eating and explore how the Ate app can assist you in incorporating mindful eating strategies into your daily routine. By cultivating mindful eating habits, you can transform your relationship with food, improve digestion, and enhance overall well-being. Let’s dive in!

Practicing Mindful Eating Strategies in Ate 

Let’s create a custom Question and Answer set within Ate to help you better track which mindful eating strategy you’ve put into place this month! 

Here’s how to create a new Question and Answer set in and Ate, and for this health challenge we’re going to set up the following: 


Practicing Mindfulness 


senses, chewing, pauses, none

Below we’ve broken it down to what each of these answers mean: 

1. Engage your senses (Senses) 

Check this off if you engage your senses while eating. 

Before you take a bite and while you’re eating, take a few seconds to observe the colors, textures, and aromas of your food. Engage your senses by noticing the flavors and the temperature as you slowly savor each bite.

Did you have a chance to do this? Mark the senses answer to show that you use your senses while working on this month’s mindful eating challenge. 


2. Chew slowly and thoroughly (Chewing) 

Check this off if you chewed slower and more thoroughly. 

Chew each mouthful slowly and thoroughly, paying attention to the taste and texture of the food. Aim for around 20-30 chews per bite before swallowing (or if you simply find yourself making an effort to chew more than you previously have). This will help you fully digest your food and better appreciate the eating experience.

Did you have a chance to do this? Mark the chewing answer to show that you made an effort to chew slower and more thoroughly while working on this month’s mindful eating challenge. 


3. Pause and check-in (Pauses) 

Check this off if you took pauses while eating your food. 

Throughout your meal, take pause breaks. Put down your utensils, take a deep breath, and check in with your hunger and fullness cues. Ask yourself if you are still physically hungry or if you are eating out of habit or boredom. This practice will help you eat until comfortably satisfied, not overly full.

Did you have a chance to do this? Mark the pauses answer to show that you made an effort to pause and check in with yourself while working on this month’s mindful eating challenge. 


4. None

Check this off if you did not practice any of the mindful eating strategies while eating your food.

Sometimes you’re caught up in the moment either because you’re in a rush or you’re out with others, and the next thing you notice the food that was there in front of you is all of a sudden gone! Where did it go? We all know it happens, it’s alright!

But be aware of how often this happens, that when you go back to reflect on your meal, check off the none answer to help you see how practicing mindful behaviors around food helps build better habits.

Now what?

Throughout the week and at the end of the month, check your Insights page to see which mindful eating practice you practiced the most. Then, take a few moments to reflect. How does practicing that mindful habit make you feel?

Did you know…

Mindful eating is important because it encourages a healthier, more balanced relationship with food and enhances overall well-being. Incorporating mindful eating into your habits can have several benefits: 

Incorporating mindful eating into your habits can lead to a greater appreciation for food, improved digestion, better portion control, and a healthier relationship with eating and nourishing your body.

While February may primarily focus on relationships, such as romantic ones, it is imperative to acknowledge that the most essential connection is the one we have with ourselves, particularly concerning our approach to food.

Share your February challenge on social media and tag @youateapp 

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