Mindful Eating

Principles of Mindfulness:

Deliberately paying attention, non-judgmentally

Encompasses both internal process and external environment
Being aware of what is present for you, mentally, emotionally, and
physically in each moment

Mindful Eating is:

Eating with awareness

Being present for each sensation of the experience of eating
Acknowledge chewing, tasting, and swallowing food moment by
moment
Learning to be aware of physical hunger and satiety cues

Created by Jenifer La, KSC Dietetic Intern 2015

I pledge to:

Eat Mindfullyto be more aware of each bite

take
Pace not Raceto eat slowly and with intention
Eat Less, Nourish Moreto eat foods that
nurture my body

When I Eat, Just Eatto eat without distraction

MY GOAL IN STARTING MINDFUL EATING IS:

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Created by Jenifer La, KSC Dietetic Intern 2015

Mindful Eating
Journal
Date:__________

Hunger Scale:
1 = Starving, dizzy
2 = Irritable, little energy
3 = Empty feeling in
stomach
4 =A little hungry
5 = Beginning to feel
satisfied

6 = Full to satisfaction
7 = You have room for a
few more bites but dont
need it for fuel
8 = Discomfort from
overeating
9 = Uncomfortable
10 = BEYOND FULL

Todays goal/affirmation:
_____________________________________________________________________________________

Time

What I
ate/drank

Hunger Scale Doing

(1-10) before
and after
eating

Thinking

Movement/Physical Activity: _______________________________________

Feeling

Hours of Sleep: ____

Adapted from Community Wellness at MIT Medical

Created by Jenifer L, KSC Dietetic Intern 2015

Mindful Eating
Journal
Date:__________

Hunger Scale:
1 = Starving, dizzy
2 = Irritable, little energy
3 = Empty feeling in
stomach
4 =A little hungry
5 = Beginning to feel
satisfied

6 = Full to satisfaction
7 = You have room for a
few more bites but dont
need it for fuel
8 = Discomfort from
overeating
9 = Uncomfortable
10 = BEYOND FULL

Todays goal/affirmation:
_____________________________________________________________________________________

Time

What I
ate/drank

Hunger Scale Doing

(1-10) before
and after
eating

Thinking

Movement/Physical Activity: _______________________________________

Feeling

Hours of Sleep: ____

Adapted from Community Wellness at MIT Medical

Created by Jenifer L, KSC Dietetic Intern 2015

Mindful Eating
Journal
Date:__________

Hunger Scale:
1 = Starving, dizzy
2 = Irritable, little energy
3 = Empty feeling in
stomach
4 =A little hungry
5 = Beginning to feel
satisfied

6 = Full to satisfaction
7 = You have room for a
few more bites but dont
need it for fuel
8 = Discomfort from
overeating
9 = Uncomfortable
10 = BEYOND FULL

Todays goal/affirmation:
_____________________________________________________________________________________

Time

What I
ate/drank

Hunger Scale Doing

(1-10) before
and after
eating

Thinking

Movement/Physical Activity: _______________________________________

Feeling

Hours of Sleep: ____

Adapted from Community Wellness at MIT Medical

Created by Jenifer L, KSC Dietetic Intern 2015

Mindful Eating
Journal
Date:__________

Hunger Scale:
1 = Starving, dizzy
2 = Irritable, little energy
3 = Empty feeling in
stomach
4 =A little hungry
5 = Beginning to feel
satisfied

6 = Full to satisfaction
7 = You have room for a
few more bites but dont
need it for fuel
8 = Discomfort from
overeating
9 = Uncomfortable
10 = BEYOND FULL

Todays goal/affirmation:
_____________________________________________________________________________________

Time

What I
ate/drank

Hunger Scale Doing

(1-10) before
and after
eating

Thinking

Movement/Physical Activity: _______________________________________

Feeling

Hours of Sleep: ____

Adapted from Community Wellness at MIT Medical

Created by Jenifer L, KSC Dietetic Intern 2015

Mindful Eating
Journal
Date:__________

Hunger Scale:
1 = Starving, dizzy
2 = Irritable, little energy
3 = Empty feeling in
stomach
4 =A little hungry
5 = Beginning to feel
satisfied

6 = Full to satisfaction
7 = You have room for a
few more bites but dont
need it for fuel
8 = Discomfort from
overeating
9 = Uncomfortable
10 = BEYOND FULL

Todays goal/affirmation:
_____________________________________________________________________________________

Time

What I
ate/drank

Hunger Scale Doing

(1-10) before
and after
eating

Thinking

Movement/Physical Activity: _______________________________________

Feeling

Hours of Sleep: ____

Adapted from Community Wellness at MIT Medical

Created by Jenifer L, KSC Dietetic Intern 2015

Mindful Eating
Journal
Date:__________

Hunger Scale:
1 = Starving, dizzy
2 = Irritable, little energy
3 = Empty feeling in
stomach
4 =A little hungry
5 = Beginning to feel
satisfied

6 = Full to satisfaction
7 = You have room for a
few more bites but dont
need it for fuel
8 = Discomfort from
overeating
9 = Uncomfortable
10 = BEYOND FULL

Todays goal/affirmation:
_____________________________________________________________________________________

Time

What I
ate/drank

Hunger Scale Doing

(1-10) before
and after
eating

Thinking

Movement/Physical Activity: _______________________________________

Feeling

Hours of Sleep: ____

Adapted from Community Wellness at MIT Medical

Created by Jenifer L, KSC Dietetic Intern 2015

Mindful Eating
Journal
Date:__________

Hunger Scale:
1 = Starving, dizzy
2 = Irritable, little energy
3 = Empty feeling in
stomach
4 =A little hungry
5 = Beginning to feel
satisfied

6 = Full to satisfaction
7 = You have room for a
few more bites but dont
need it for fuel
8 = Discomfort from
overeating
9 = Uncomfortable
10 = BEYOND FULL

Todays goal/affirmation:
_____________________________________________________________________________________

Time

What I
ate/drank

Hunger Scale Doing

(1-10) before
and after
eating

Thinking

Movement/Physical Activity: _______________________________________

Feeling

Hours of Sleep: ____

Adapted from Community Wellness at MIT Medical

Created by Jenifer L, KSC Dietetic Intern 2015