Mindful Eating? Let’s Talk About the Opposite: Mindless Eating!

Indulge with mindfulness

We recently talked about the top 10 tips for mindful eating to nourish yourself with awareness. Yes, mindfulness, at its core, is about being fully present and intentional in how we respond to the world around us. But today, instead of diving into mindful eating, I’d like to take you in the opposite direction—into the realm of mindless eating. Trust me, it’s eye-opening.

I recently participated in an online conference focused on the psychology of eating. One of the speakers brought up a book that caught my attention: Mindless Eating by Brian Wansink. Wansink, a food psychologist with a Ph.D. from Stanford (yes, apparently food psychology is a thing!), spent years conducting research on eating behavior in places like the University of Illinois Hospitality Program, the U.S. Army’s Natick Labs, and Cornell’s Food and Brand Lab. The central theme of his book? Most of us eat more than we realize, and it’s not because we’re necessarily hungrier or love the food more—it’s because of our environment.

Think about it: the company of family and friends at dinner, the size of our plates and packaging, the lighting in the room, or even how far we have to reach for that extra helping. These subtle, often unnoticed cues shape how much we eat. We think we’re in control, but more often than not, mindless eating sneaks up on us.

Here’s the thing: we may believe that we’re eating according to hunger, taste, or mood, but research shows that’s rarely the case. We’re often on autopilot, unaware of the external triggers that influence our food choices. But don’t worry, we can change that! Here are a few ways to eat more mindfully—or at least to stop eating so mindlessly:

1. Think 20% More or Less

While many Americans stop eating when they feel full, other cultures tend to stop when they’re no longer hungry. That small shift can make a big difference over time. When serving your meals, aim to dish out about 20% less than you might typically serve—you’ll still feel satisfied without overdoing it. On the flip side, think about adding 20% more vegetables to your plate. Most of us could use the extra fiber and nutrients from plants, so fill half your plate with salad and veggies!

2. See All You Eat

Did you know that when people pre-plate their meals, they eat 14% less on average compared to those who keep going back for seconds? By putting everything you plan to eat on your plate at once—even snacks and desserts—you can better gauge how much you’re consuming and avoid mindlessly overeating.

3. Be Your Own Tablescaper

The way you set the table matters more than you might think. Larger plates, bowls, and serving dishes can lead to eating 20-30% more than you intended. Choose smaller plates and bowls to naturally limit portions without feeling deprived. And while you’re at it, keep the serving bowls in the kitchen. If seconds require an extra step, you’re less likely to go back for more.

4. Make Overeating a Hassle, Not a Habit

To discourage overeating, make it a bit of a hassle to reach for seconds. For example, keep serving dishes off the table and in the kitchen. However, feel free to leave the salad bowl within easy reach. That way, you’re more likely to load up on the good stuff without even thinking about it!

5. Be the Gatekeeper

If you’re the one deciding what’s bought and prepared for your family, consider yourself the “gatekeeper” of food choices. What you stock in the kitchen influences lifetime habits, especially for children. They tend to eat what’s tasty, convenient, and familiar. By making healthy food options available and attractive—think fresh, crunchy, and delicious—you can set the stage for better choices without forcing the issue.

As you know from following this blog, I'm not about restrictive dieting. I love food and cooking. But, it’s worth noting that Americans have increased their food intake by about 10% between 1970 and 2006. Many of the food choices we make are unconscious, driven more by our surroundings than by hunger or nutrition. So, as much as we enjoy indulging, let’s take a moment to be a little more aware of what—and how much—we’re consuming.

Join us as we explore ways to make our eating habits just a bit more mindful.