11 Best Mindful Eating Books To Savor Your Meals And Eat With More Intention

0 Shares

Like most people, you probably tend to rush through your meals mindlessly, often while completing other activities like driving, reading, watching TV, etc.

Maybe you struggle with dieting, binge eating, and incorporating strict calorie limits.

You may tend to eat until you’re stuffed and feel guilty afterward.  

Luckily, mindful eating can aid in weight loss, understanding your eating habits, and improving health conditions like diabetes.

It can show you how to change your relationship with food

11 of the Best Mindful Eating Books 

Whether you’re looking to begin your mindful eating journey or further your knowledge on the subject, choosing among all the available options can feel overwhelming. 

Below are eleven of the best books on mindful eating with descriptions based on editorial and reader reviews to give you a good sense of what to expect from each book. 

1. Savor Every Bite: Mindful Ways to Eat, Love Your Body, and Live with Joy

Written by licensed clinical psychologist and well-recognized mindful eating expert Lynn Rossy, Ph.D., Savor Every Bite takes a whole-body approach to transform your relationship with food and learn to nourish your spirit. 

Bite-sized chapters present thoughtful, doable practices to bring awareness and attentiveness to your food choices and body using your thoughts, feelings, and senses.

Rossy uses compassion, personal experience, and the backing of scientific data to empower you to listen to your body and engage in a vital, intimate relationship with the food you eat.

You don’t have to fight, plan, control, or feel at the mercy of food. This book can help you stop worrying about food and start enjoying eating. 


2. Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food

Pediatrician and Zen teacher Jan Chozen Bays, MD, offers a systematic explanation of how a thoughtful approach to eating and drinking can positively affect your weight and overall health in Mindful Eating.

Bays uses a mixture of observations, research, recommendations, personal stories, and short exercises to help you look at food much differently than deciding what, when, and how much to eat. 

This book explains how to look at food in a more meaningful way. It can help you change your approach to eating and gain a better appreciation for food with compassionate weight-loss advice that doesn’t feel overly diet-y. 


3. Eat What You Love, Love What You Eat: A Mindful Eating Program to Break Your Eat-Repent-Repeat Cycle

Eat What You Love, Love What You Eat by recovered yo-yo dieter Michelle May, MD., is an incredibly logical approach to eating healthy and making peace with food.

Resolve mindless, emotional eating and senseless yo-yo dieting. Learn to distinguish between true hunger signals and thirst, boredom, or emotional eating by turning into your body and mindset.

Eat free of guilt without dieting rules, counting calories, or worrying about food. Reverse the way you’ve lost weight, and learn to live the vibrant life you crave.


4. Savor: Mindful Eating, Mindful Life

Well-known and respected Buddhist Zen master Thich Nhat Hahn and Harvard lecturer and nutritionist Lilian Cheung, DSc, RD, co-authored this transformational blend of wisdom and science on healthful eating and spiritual, mental, and physical well-being.

Savor: Mindful Eating, Mindful Life is an excellent read whether you’re struggling with weight or food issues or need an everyday mindfulness tune-up.

It outlines the importance of being fully aware of what you eat, how you eat it, and why, highlights the need to slow down and be mindful in all behaviors in this constantly busy world, and teaches you about living a life of gratitude in the here and now.   


5. Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food

Author Susan Albers, PsyD, is a practicing psychologist who specializes in eating issues, weight loss, body image concerns, and mindfulness. In this second edition of Eating Mindfully, Albers advises those who genuinely care about healthy eating and a healthy planet.

Go on an insightful journey through your eating habits to understand that the choices you make each day about what you buy and consume have varying impacts on the world around you and your health.

Deepen your mind-body connection through the experience of eating to find solutions to your eating difficulties and gain control over your relationship with food. 


6. The Binge Cure: 7 Steps To Outsmart Emotional Eating

One of the best books on emotional eating, The Binge Cure tackles your tough questions and complex issues around food, emotional eating, and your physical well-being. Author and psychoanalyst Dr. Nina Savelle-Rockling combines case studies and her unique, personal experience with eating disorders to illustrate how change is possible. 

Understand the truth about diets and arm yourself with the knowledge and tools necessary to eliminate yo-yo dieting, end your obsessions with food and the scale, and stop confusing your weight goals with your life goals. 

This book is a must-read if you want a healthier, happier relationship with food and with yourself.


7. The Mindful Eating Workbook: Simple Mindfulness Practices to Nurture a Healthy Relationship with Food

The Mindful Eating Workbook, written by non-diet Dietitian and Certified Intuitive Eating Counselor Vincci Tsui, makes mindful eating accessible to everyone and works to prove that improved health is possible without focusing on weight. 

Whether you’re just getting started or are interested in deepening your mindfulness and mindful eating practice, this book provides practical tools and tips for eating with self-kindness and compassion. It helps you become more aware of how you view food and how those views affect you.

Understand your attitude toward food to make changes that allow you to enjoy your food better and eat in a more connected, meaningful, and joyful way. 


8. Well Nourished: Mindful Practices to Heal Your Relationship with Food, Feed Your Whole Self, and End Overeating

In Well Nourished, registered dietitian nutritionist and mindful eating expert Andrea Lieberstein uses wisdom, scientific research, and individual expertise to integrate a practical, inspiring path to nourishing your whole self and honoring your mind and body, and spirit.

The book is full of thoughtful ideas, mindful practices, and straightforward tools to guide you through the eight realms of your life that require nourishment through mindfulness: physical, emotional, psychological, social, intellectual, creative, spiritual, and worldly. 

Dig deeper into different aspects of yourself to analyze your eating habits and why you struggle where you do. Understand your body and mind to become a mindful eater and be happy from the inside out. 


9. Mindful Eating on the Go: Practices for Eating with Awareness, Wherever You Are

Zen master Jan Chozen Bays, MD, provides an interesting look at the basics of eating mindfully with Mindful Eating on the Go

This book teaches you about the many different aspects of hunger and gives insights and ideas for adopting a more mindful approach to eating. Its focus isn’t on what you eat but rather on how you eat it.

Examine how you eat and learn to recognize what you can do differently to build a more positive relationship with food. Learn to create a patient, respectful food experience using all of your senses with tips that work for you and your lifestyle. 


10. How to Eat (Mindfulness Essentials)

Another masterpiece by world-renowned spiritual teacher and peace activist Thich Nhat Hanh, How to Eat (Mindfulness Essentials), provides a mindful, spiritual way to connect with food and eating that don’t involve diet culture. 

Learn to eat in ways that fully nourish your body and your soul with insight on how to have a healthy, mindful relationship with food, points on why you should eat in a healthy, sustainable way, and ideas on how to break habits that lead to overeating and poor nutritional choices.

Learn to express genuine gratitude for the meals you likely so often take for granted.


11. Mastering Mindful Eating: Transform Your Relationship with Food, Plus 30 Recipes to Engage the Senses

>

Specializing in mind-body nutrition, registered dietitian Michelle Babb MS, RD, CD covers everything from the science behind what we eat and how we eat it to how to eat and shop with gratitude in Mastering Mindful Eating

Babb examines awareness of eating and emotions and provides the tools you need to make a positive transformation to your relationship with food. Gain a better understanding of your eating patterns and habits to deepen your mind-body connection and change the way you feed yourself. 

This book includes unique, plant-based recipes that appeal to all your senses, complete with enticing photos and step-by-step preparation instructions. 


More Related Articles

5 Grounding Meditation Scripts To Connect With The Earth

Transformative Loving Kindness Meditation Scripts

Boost Your Well-Being With These 11 Gratitude Activities for Adults


FAQs about Mindful Eating 

In some ways, mindful eating is as simple as it sounds: Enjoying your food while practicing mindfulness.

But the truth is, there’s a lot that goes into it. Below are some frequently asked questions to introduce you to this life-changing practice. 

How do I start mindful eating?

Aside from reading the best books on intuitive eating and mindful eating, you can get started with a few minor changes and build on them as you go:

  • Express gratitude for food
  • Observe how food looks, sounds, feels, smells, and tastes.
  • Take small bites, which allows you to taste your food better
  • Chew thoroughly to enjoy all the flavors
  • Eat slowly to savor your food and process fullness
  • Eliminate distractions while eating
  • Eat in silence
  • Notice how food affect your feelings
  • Stop when you’re full

Can you lose weight with mindful eating?

Weight loss isn’t necessarily the intention of mindful eating, but the long-term changes vs. short-term fixes that are part of mindful eating absolutely can result in weight loss as you learn to: 

  • Recognize the difference between physical hunger and emotional and environmental triggers, so you only eat when you’re truly hungry.
  • Notice how food affects how you feel, such as your moods and energy levels 
  • Better manage anxiety, guilt, and shame around food

What is the mindful eating plan?

Mindful eating is less about rules than a sensual awareness of food and your individual experience in which you savor both the food and the moment without judgment. 

It involves changing how you think about food and obtaining the skills you need to cope with unhealthy eating habits without worrying about what to eat, when to eat, or how much to eat. 

Your experience with foods can vary among occurrences, so eat slowly without distractions like your phone, the TV, or even music, and take time to appreciate your food. 

Everyone, including you, can benefit from incorporating mindful eating practices into their life.

Whether you’re looking to lose weight for good, want to eat healthier, or simply want a more meaningful experience with food (and life!), give mindful eating a try. You won’t be sorry you did!

0 Shares

Leave a Comment