Mindful Eating Journal Prompts – Nutrition Stripped®

Use these mindful eating journal prompts and reflection inquiries to assess your current relationship with food.

Mindful eating is all about finding what works in your unique body. It’s about tapping into your body’s cues, your personal wants, likes, and dislikes. It’s about attending to know your habits and tendencies in a compassionate way so you’ll be able to make adjustments with ease.

What’s Mindful Eating?

Here at Nutrition Stripped, we imagine there are two vital features of eating well each day: what you eat and the way you eat.  The concept of mindful eating is more about learn how to eat slightly than what or how much you might be eating. It’s all about putting the main focus back in your experience at mealtimes.

Mindful eating is a practice that lets you be more intentional together with your eating habits while also maintaining a healthy relationship with food. Slowing down and bringing more mindful awareness to what you’re eating and the way you’re feeling before, during, and after meals is among the finest practices you’ll be able to have for locating what works for you and creating healthy eating habits.

The next mindful eating journal prompts will walk you thru exactly learn how to reflect in your relationship with food so you’ll be able to be more mindful.

10 Mindful Eating Journal Prompts and Reflection Questions

You should use these journal prompts and reflection inquiries to get to know yourself and your relationship with food a bit higher. Use this data to assist construct your mindful eating routines and positive relationship with food.

While engaging with these mindful eating journal prompts and reflection questions, don’t forget to accomplish that with compassion. Don’t judge yourself or your answers, allow yourself to be candid and honest. This enables for growth and alter.

You possibly can engage with all of those prompts in a single sitting, or you’ll be able to pick one or two to have interaction with at a time. Whatever works best for you!

1. How would I describe my current relationship with food?

(i.e. balanced, imbalanced, negative, forced, easy, restrictive, tumultuous, normal, frustrating, controlling, easeful, fun, etc.)

In this primary mindful eating journal prompt, reflect in your relationship with food. What words come to mind when you consider it? How would you describe it? This may help to set the scene for what we’re working with while engaging with the next prompts.

2. What do I enjoy about my current relationship with food?

(i.e. I’m in a position to eat what I enjoy while also physically nourishing myself, I never feel restricted, I don’t feel uncontrolled around food, I enjoy nourishing myself, etc.)

Think through the positive components that you simply associate together with your relationship with food here. What parts of your relationship are enjoyable? What do you want about it? Get really specific here.

2. What do I dislike about my current relationship with food?

(i.e. I’m not in a position to eat what I enjoy, I don’t know learn how to nourish myself, I often feel restricted, I feel uncontrolled around food, I feel stressed about food, etc.)

Now take into consideration what it’s possible you’ll not enjoy about your current relationship with food. And remember, self-compassion is vital here. No judgment allowed! Just let yourself mindfully reflect and assess. This particular mindful eating journal prompt can aid you discover what you prefer to to alter.

3. What does hunger feel prefer to me? What does satiety feel prefer to me?

(i.e. My stomach growls, food starts to sound good, I take into consideration food more, I get a bit of brain fog, my stomach feels empty, my hands get a bit of shaky, etc.)

Now that we’ve working through a number of the overarching themes, let’s work through a number of the more specific parts of your relationship with food. While engaging with this journal prompt, it could be helpful to physically picture yourself the last time you felt hungry. Possibly it was earlier today, or last night, and even without delay! Then begin to walk through the sentiments (each physical and mental), that you simply experience.

4. Do emotions ever impact my eating habits? In that case, how?

(i.e. Once I’m sad I turn to food, once I’m excited I never need to eat, once I’m stressed I eat past my hunger cues, once I’m stressed I ignore my hunger cues, once I’m overwhelmed I overeat, etc.)

Think through how your emotions impact your relationship with food. What sorts of emotions impact your decisions? How often does it occur? What happens while you’re feeling that emotion and in need of food? The more awareness you’ve surrounding your emotions in relation to food, the simpler it can be to alter or sustain your actions in the intervening time as needed.

5. What food items do I enjoy eating?

(i.e. anything and every thing you enjoy)

Remember, this can be a judgment-free zone. Write down every thing and anything you enjoy eating, whether that’s an enjoyment-based food or a more nourishment-based food. If you happen to struggle to think about anything here, that lets you recognize that this area needs a little bit of discovery and exploration!

6. What food items do I often crave?

(i.e. chocolate, peanut butter, pasta, leafy greens, green juice, candy, potatoes, etc.)

Think in regards to the food items you crave often. Foods you enjoy and foods you crave are barely different. Cravings are stronger and sometimes may even feel involuntary. By shining a light-weight in your cravings, you’ll be able to learn loads about where those cravings are coming from and why you’re experiencing them.

7. Are there any food rules I abide by? In that case, list them. Are these food rules rooted in balance? If not, how can I make them more balanced?

(i.e. I can’t eat past 7 pm, I can only have carbs through the first half of the day, I can’t have chocolate in the home, I even have to have vegetables with each meal, etc.)

You possibly can learn loads about your relationship with food by identifying any food rules that you simply abide by. When you’ve listed out any food rules that you’ve (as shown in the instance above), reflect on whether or not they’re balanced. If the texture strict and rigid slightly than flexible and easeful, attempt to think through how you’ll be able to remove the rule and alter it into something more balanced.

8. Are there certain foods I consider to be, “good”, or, “bad”? In that case, what are they? And why do I assign this morality to them?

(i.e. whole foods are good, starchy carbs are bad, candy is bad, ice cream is bad, vegetables are good, green juice is nice, etc.)

Once we label food pretty much as good or bad, we allow guilt and shame to return into our relationship with food. By identifying where and why morality plays a component in your relationship with food, you’ll be able to begin to remove it and practice more balance.

9. Do I feel confident in my relationship with food? In that case, why? If not, why?

(i.e. yes, I nourish myself in a way that works well for me, no, I don’t know learn how to nourish myself without feeling overwhelmed, etc.)

Confidence is vital for a mindful, balanced relationship with food. But sometimes we forget to ascertain in with this! Take a moment to ascertain in together with your confidence level. Get to know where and why you do or don’t feel confident, so you’ll be able to work to take care of that confidence or make a shift.

10. What would I like to alter about my relationship with food? How will I’m going about doing this based on my answers to the questions above?

(i.e. I would really like to remove morality from food, be more mindful at mealtimes, construct my confidence, etc.)

Discover exactly what you prefer to to alter and adjust after engaging with the previous questions on this reflection. Once identified, remember to accomplish that with compassion and without haste. Take your time and remember, the goal is balance not perfection.

The Takeaway

Mindful reflection is one of the powerful tools you should use to develop and maintain a balanced relationship with food. Use these mindful eating reflection questions time and time again to get to know yourself and your relationship with food even higher!

Do You Wish to Experience More Balance together with your Food Decisions?