Mindful Eating and Nutrition

Good nutrition supports your body, brain, and overall well-being. Eating well is important, especially when it comes to adding more fruits and vegetables to your diet. Learn how to practice healthy eating and build lasting habits by using your wellness benefits.

Mindful Eating in Action

Getting Started

Getting Started with Mindful Eating

Mindfulness means being fully aware of what's happening in and around you in the present moment, and applying it to food brings a more thoughtful and intentional approach to eating.

The focus isn't necessarily on changing the food you eat (though it can be) but on shifting your mindset about food, including what you choose and how you feel as you eat. This practice can help you slow down, make more balanced choices, and better manage cravings.

Benefits of Mindful Eating

  • Gives your brain time (about 20 minutes) to recognize you've eaten enough.
  • May help reduce overeating and unnecessary snacking.
  • Encourages healthier food choices.
  • Helps you enjoy the experience of eating by savoring each bite.

The T.A.S.T.E. Approach to Eating

  • Think about whether you're eating due to hunger or emotion. 
  • Appreciate the time, effort, and resources that went into your meal. 
  • Slow down and chew multiple times, pausing between bites. 
  • Take time to enjoy the flavors and textures of your food. 
  • End your meal when you feel satisfied, not stuffed. It's okay to leave food on your plate.

Advice & Greenmarkets

Advice for Mindful Eating

The Employee Assistance Program (EAP) offers a variety of resources to support a healthy lifestyle, including a weight loss toolkit and advice for building conscious eating habits. (EAP Login: Username: Columbia | Password: eap)

Featured Articles

On-Demand Webinars

More Resources


Local Greenmarkets

Looking for a convenient place to buy fresh and local ingredients? Your local greenmarkets sell produce, dairy products, meat and more nearby. Find a greenmarket near you.

Columbia Thursday Greenmarket
(Morningside campus, (Broadway between 114th and 116th Streets)

  • Open year-round on Thursdays and Sundays
  • 8 a.m. to 4 p.m.

CUIMC - Fort Washington Greenmarket
(168th Street and Fort Washington Ave.)

  • Open Tuesdays, from June to November
  • 8 a.m. to 4 p.m.

Your Well-Being

Supporting Your Well-Being

If you're looking for support with nutrition, weight, or other health concerns, these resources can help. Use them to make healthier choices and improve your well-being.


Get More Help

Nutrition

Manage Your Weight

Get a Wellness Exam

Address Health Concerns

Navigate Your (or Your Family's) Healthcare

Increase Physical Activity


Nutrition & Wellness Resources

Office of Work/Life
Office of Work/Life

The Office of Work/Life develops and offers programs and initiatives designed to help you eat a healthful diet that focuses on foods and beverages that promote health and prevent chronic disease.

Wellness Coach
Wellness Coaching

UnitedHealthcare offers wellness coaching at no additional cost to Columbia University medical plan participants and their covered dependents. Call 1-877-818-5826 to speak with a coach, or visit myuhc.com.

Work with a Registered Dietitian
Find a Registered Dietitian

Employees and their covered dependents may be eligible for nutrition counseling with a registered dietitian through the Columbia University medical plan. To check eligibility, call UnitedHealthcare at 1-800-232-9357.

Preventive Care
Preventive Care

Schedule an annual checkup to monitor blood sugar, cholesterol, and blood pressure, and keep your health on track. Ask about the A1C test, which measures your average blood sugar over three months to help detect prediabetes and diabetes.