Portion Control and Mindful Eating: The Connection Between Food and Emotions

Portion Control

and Health

In today’s food-obsessed world, it can be difficult to learn how to control portion sizes and practice mindful eating. After all, it takes commitment and discipline to master these skills. But along with developing portion control and mindful eating habits comes the greater understanding of the connection between food and our emotional and physical health. When we are mindful of what we eat and how much food we consume, we can be a step ahead to embracing a healthy lifestyle.

What is mindful eating?

Mindful eating is a concept that involves being conscious and mindful when selecting, preparing, and eating food. A fundamental part of mindful eating is becoming aware of why and how we choose the foods that we do. It involves being aware of the emotional and physical signals of hunger or fullness, as well as being attentive to the smell, taste, and texture of the food. Mindful eating allows us to become aware of any physical or emotional cues that influence our decisions and also take control of our eating habits.

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The benefits of portion control and mindful eating

Portion control is an essential part of living a healthy lifestyle. It involves being aware of how much food we eat, and learning to appreciate the correct amount of food rather than gorging. Additionally, mindful eating allows us to make conscious decisions about the food that we select and how much of it is necessary to satisfy our hunger. When we practice mindful eating and portion control, our bodies are able to return to their natural weight.

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Furthermore, being conscious of what we eat and feeling connected to our food choices can be helpful in managing emotional eating habits. Mindful eating encourages us to recognize our emotions and gain control of any emotional highs and lows associated with eating.

Tips to practice mindful eating and portion control

  • Eat slowly: When eating, take the time to savor each bite. Eat slowly to give your brain a chance to register that you’re consuming food and to enjoy the flavors.
  • Choose smaller portions: When at a buffet or dealing with large portion sizes, try to use smaller plates and bowls and fill them up with manageable portions of food.
  • Only eat when you’re hungry: Listening to physical hunger signals and cravings can help you to identify when you’re really hungry.
  • Try a mindful breath: Take a break from your meal and take a few deep breaths to become more aware of how you’re feeling.
  • Acknowledge your emotions: If you find you’re feeling emotional when selecting foods, take a few moments to pause and acknowledge the emotion.


Portion control and mindful eating are great tools to help us become aware of the connection between food and our health, both physically and emotionally. Eating can be an emotional journey, so take the time to learn how to control portion sizes and how to eat mindfully. Implementing these tips can help us to become more appreciative of the food that we are consuming and the ways in which it can positively impact our lives.