Calorie counting? Check.

Green vegetables? That’s right.

Probiotics? Check.

Protein? Check.

We have become very careful about what is on our plate and this is a positive change. Being careful about what we eat is the first step towards a healthier, more conscious lifestyle. But once we have decided on the “what”, it is equally important to focus on the “how”.

If you’ve always been on a fitness diet, you’ve probably followed the advice of celebrity nutritionist Rujuta Diwekar, who is a strong advocate of mindful eating. She often stresses the importance of putting away your phone or any distractions during meals. And it turns out that this simple act can do wonders for your health – weight loss being just one of its benefits.

The importance of mindful eating

Eating mindfully isn’t just about savoring each bite—it’s about being fully present during a meal. When we slow down and pay attention to what we’re eating, we make better food choices and experience more satisfaction. Eating mindfully helps us recognize hunger cues, prevent overeating, and have better digestion.

Lakshika Vaidya, a Delhi-based lifestyle coach and yoga instructor, explains, “When we are aware of the process of eating, we chew our food properly, focus on how much food our body actually needs, and avoid overeating. We pay attention to the ingredients, assess whether they are healthy for us or not. This awareness comes only when we focus completely on the food and are not distracted by our phones, laptops or television. Ideally, it is also suggested that we should not talk while eating; the entire focus should be on the food.”

Lakshika also says that even if a person cannot afford balanced or healthy meals and is only eating what is served to him or what he can cook, the emotion with which he eats the food plays an important role.

“The hunger you feel before eating is very important, especially in today’s times when we tend to overeat. We are often so full that we eat our next meal without even feeling hungry. Even if you are not having a balanced meal, if you are really hungry, it can be absorbed more deeply by your body. In contrast, eating a balanced meal when you are not hungry may not digest it properly and your body cannot absorb the nutrients and convert them into energy effectively,” she adds.

Social relations at the table

For a long time, the joint family was the hallmark of a typical Indian family. Families lived together, one kitchen served food for the entire family, and mealtimes were a lively affair. As joint families were replaced by nuclear families, this practice slowly faded away, to the extent that many families living under the same roof now rarely see each other, even at mealtimes.

Even though this practice has disappeared, its benefits really haven’t. Eating with others has a huge impact on our health. Sharing food encourages conversation and strengthens relationships.

Studies show that families who eat meals together are more likely to have better nutritional habits and stronger relationships.

Deepali Sharma, clinical nutritionist at CK Birla Hospital in Delhi, says, “In Indian culture, community meals are not just about sharing food – they are about connecting with others and eating mindfully, which is great for our physical and emotional health. Sharing meals in a comfortable, communal setting not only helps with digestion and nutrient absorption, but also keeps cultural traditions alive. Eating together strengthens our bond, provides emotional comfort and enhances the overall well-being of the family, leading to better relationships and a happier home.”

Apart from being great for your mind and body, Lakshika emphasises that food is a powerful connective not just in Indian culture but across the world. It brings people together and strengthens relationships and friendships. Hence, community meals play an important role in building and maintaining these relationships too.

The psychological aspect of eating

How we think about food — whether we see it as a source of nutrition, pleasure or stress — influences our eating behavior. Negative emotions such as guilt or anxiety can lead to unhealthy eating patterns, such as emotional eating or restrictive dieting. Developing a positive relationship with food is the key to a balanced diet and overall happiness.

“The emotions we bring to mealtime matter. Eating with anger or sadness prevents the body from producing the right enzymes and hormones to fully absorb nutrients and get the maximum benefit from food,” says Lakshika.

Environmental impact

Dr. V. Malathi, Consultant – Nutrition and Dietetics, Rainbow Children’s Hospital, Marathahalli, Bengaluru says, “Where and how we eat can influence our food choices and portion sizes. Eating in front of the TV or on the go often leads to mindless eating, where we overeat without enjoying the food. Creating a dedicated, distraction-free space can help us be more aware of what and how much we are eating.”

How to make better use of your food

Lakshika Vaid encourages a deeper, more holistic relationship with food, suggesting we go beyond simply eating it. “For a truly meaningful experience with food, I recommend visiting an organic farm to pick your own vegetables and bring them home sometimes. I understand we have busy jobs and schedules, so this is not something we can do every day, but it is an activity we should definitely try with our children whenever we get the chance.”

She adds, “Alternatively, creating a small kitchen garden at home, where you grow your own herbs or vegetables, can help the younger generation connect with food in a more personal way.”

According to Vaid, the connection with food continues in the kitchen as well, where mindfulness plays a key role. “When you’re preparing your food, you bring a certain awareness to what you’re eating, why you’re eating it, and how nutritious it is for your body,” she explains.

Vaid also stresses the importance of emotion and atmosphere in cooking: “The kitchen environment should be clean, organized and positive. This energy is transferred to the food while cooking, making the whole process more meaningful.”

love your food

The main thing is to eat what you eat with love, even if it’s a rich, calorie-laden chocolate cake. Also, be mindful of how much you eat and how you eat it.