Amidst the challenges brought by the pandemic and prolonged lockdowns, one issue has stood out: weight gain. With gyms and fitness studios off-limits, many have taken to outdoor exercise or set personal fitness goals. Yet, sticking to routines and beating targets from fitness apps can sometimes feel frustrating.
During these times, food has worn two faces: a source of comfort and, paradoxically, a cause of distress. It soothes our emotions yet sometimes makes us feel defeated.
For many, this period has been the first time to truly experience three home-cooked meals a day, the art of grocery shopping, and the simple joy of preparing fresh ingredients. These small acts are victories, giving us back a sense of freedom and control.
But why do moments of pleasure with food so often end in guilt? Why, in such a delicate time, have we fallen into the trap of seeing food not as an ally but an enemy?
To unravel these questions, I turned to Giovanna Fungi, an expert psychologist, psychotherapist, and Mindfulness-Based Eating Awareness Training (MB-Eat) facilitator.
Giovanna, for newcomers, what exactly is Mindful Eating?
Mindful Eating is about engaging all your senses and being fully present in the moment as you eat. The practice draws from the core principles of mindfulness, focusing not on clinical outcomes but on enhancing your day-to-day experience with food.
This means giving your complete attention to the smells, textures, and flavors of each bite, transforming even a simple meal into a multisensory experience. It’s an invitation to rediscover the pleasure of eating, free from distractions and autopilot habits.
As Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction (MBSR), defines it: mindfulness is “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”
Mindfulness is not mystical or religious; it’s a secular method for opening up to the sensations and emotions that arise in the present. By welcoming—rather than suppressing—these feelings, we unlock the emotional and physical benefits of eating with awareness.
With Mindful Eating, the focus is on the experience itself: how does a juicy tomato taste, how does the aroma of a freshly baked ciabatta make you feel, and what emotions are triggered as you savor a piece of dark chocolate? This is where transformation begins.
Is developing a healthy relationship with food really that challenging?
Absolutely. The struggle with food is a universal issue, not limited to diagnosed eating disorders like anorexia, bulimia, or binge eating. Many experience emotional eating—the urge to snack late at night or the anxiety that clouds our enjoyment of a beautiful meal.
Modern life often amplifies stress, making it easier to develop unhelpful eating patterns. Recognizing this, Mindful Eating offers practical techniques to break free from cycles of guilt and to approach meals with curiosity and compassion.
How have recent health emergencies impacted our eating habits?
During the first lockdown, many found joy in the kitchen—experimenting with homemade pizza Margherita, rustic risotto alla Milanese, or baking a classic torta della nonna. The act of preparing meals became an uplifting, shared ritual.
But as the crisis dragged on, disrupted daily routines and increased isolation led to a sense of fatigue and uncertainty—what the World Health Organization calls "pandemic fatigue." Without structure, many slipped into less healthy habits, seeking comfort in food but often feeling emptier.
Adding to this, the market is flooded with supplements—vitamins for sleep, energy, mood—sold in every pharmacy. Yet, these quick fixes rarely address the underlying emotional hunger.
Mindful Eating doesn’t promise to cure every problem, but it does empower you to become more aware of your relationship with food. It helps you recognize social and cultural pressures (“You must eat less,” “Don’t eat after 8 pm”) and gently encourages you to listen to your body’s true needs.
Is there a structured approach to practicing Mindful Eating?
Yes! Mindful Eating is often taught through protocols inspired by Jon Kabat-Zinn’s MBSR, such as the MB-EAT program crafted by Jan Kristeller. These programs guide participants through a series of sessions, blending mindfulness exercises with food-specific awareness practices.
You’ll learn to recognize cues of hunger and fullness, discern between emotional and physical needs, and notice external influences—from advertising to family traditions—that shape your eating habits.
By working in a group, participants also practice gratitude for their meals and support each other in building more mindful habits. The focus is not on weight loss, but on making peace with food and nurturing a healthier, happier relationship with eating.
Can you give some tasty examples of Mindful Eating exercises?
Absolutely! A typical course includes nine sessions with hands-on exercises such as the Five-Chip Exercise, the Pretzel Meditation, and the famous Raisin Practice (also a staple of MBSR).
Imagine eating a single potato chip slowly, noticing its color, texture, saltiness, and crunch, and reflecting on how it makes you feel. Or picture the aroma of a fresh baguette filling your senses as you break off a piece, savoring the moment.
Each session explores different themes—identifying triggers for binge eating, cultivating self-compassion, or bringing mindfulness to the way you shop for ingredients at your local farmers’ market or grocery store.
Meditation helps you tune into your body’s signals. By visualizing and sensing your food before tasting it, you awaken anticipation and gratitude.
As Thich Nhat Hanh said, “Don’t put anything else in your mouth—like your plans, worries, or fears—just the carrot. Chew only the carrot. Be in the present moment.” With practice, every meal can become a delicious, mindful ritual that nourishes both body and soul.
