Mindfulness Based Eating Awareness

Have you ever found yourself halfway through a bag of chips, unsure how you even got there? Or perhaps you've come to the end of a meal only to realize you barely tasted a single bite. In a world filled with screens, schedules, and stress, eating has become something we often do on autopilot.

Too often our food seems to act as a source of stress and even shame. As we navigate the isles of the local supermarket or peer through our favorite restaurant menu, images of ‘good’ and ‘bad’ flood our minds, triggering guilt, confusion, or the pressure to make the ‘perfect’ choice.

Common Struggles with Eating

Many people report that despite having access to an abundance of food, they feel lost in how to eat. The constant noise of diet culture and pressure to eat “perfectly” can make even simple meals stressful.

Some of the common struggles are:

I eat when I’m not hungry.

I feel out of control around certain foods.
I eat too fast and don’t even taste my food.
I’m tired of yo-yo dieting.
I feel guilty after I eat.
I don’t know how to listen to my body anymore.
I feel stressed just trying to figure out what to eat.

or many of us, food is no longer a source of comfort or joy, but instead a trigger for anxiety, guilt, or shame. But it doesn't have to be this way.

There is another way

In fact, it was never supposed to be this way. Throughout human history, wholesome food has been a source of nourishment and joy – linking us to our bodies, communities, and culture.

We can learn to recapture this peaceful and intuitive relationship with eating through mindfulness — by reconnecting with our body’s inner wisdom, honoring hunger and fullness cues, and letting go of judgment.

What Is Mindful Eating?

Let’s start with what Mindful Eating is Not

It is not a diet.
It is not about control.
It is not about achieving perfection.

Mindfulness helps us return to this connection, restoring food as a source of nourishment and ease. Mindful eating invites us to reframe the conversation—not around rules, but around our relationship with food.

Mindful eating offers a way back to a more peaceful and nourishing relationship with food. It invites us to approach eating by bringing Awareness, Curiosity, and Compassion – instead of our habitual fears, judgments, and self-criticisms.

Instead of labeling foods as "good" or "bad," or ourselves as "disciplined" or "out of control," mindful eating encourages us to:

Tune into our body’s inner wisdom
Listen to hunger and fullness cues
Eat with curiosity, rather than judgement
Recognize emotional triggers without using food to numb or fix them
Eat in alignment with our values and needs

Mindful eating helps us bring these patterns into awareness and shift them gently. One common struggle is eating in response to stress. Instead of judging this behavior, mindfulness invites us to understand what we’re truly needing—and to consider whether food is the best way to meet that need in the moment.

Mindfulness also offers a way to respond when we’ve already eaten past fullness. Rather than spiraling into guilt, we can acknowledge the experience, reflect on it with care, and begin again—without punishment.

Mindful eating also acknowledges that there are many reasons why we eat—not all of them related to hunger. Celebration, comfort, habit, and emotion all play a role. Rather than ignoring these factors, we learn to recognize them and make choices with greater awareness.

You are not broken. Your relationship with food can change—starting with a breath and a moment of presence.

Is this course backed by research and data?

This 12-week course was developed by Dr. Jean Kristeller at Indiana State University and has been tested with over 500 participants. The results have been published in peer-reviewed journals, including Frontiers in Psychology and Eating Disorders, shown to be effective for cultivating self-compassion, reducing binge eating and depressive symptoms, and improving self-regulation skills.

The course contents are founded on evidence-based principles from Mindfulness-Based Stress Reduction (MBSR) and Cognitive Behavior Therapy (CBT).

Research Highlights: Studies have shown that mindful eating can:

Reduce binge eating and emotional eating behaviors
Increase enjoyment and satisfaction with food
Support metabolic health and long-term behavior change
Enhance self-efficacy and body appreciation
Improve overall psychological well-being

Research also suggests that mindfulness-based programs can reduce symptoms of anxiety and depression—conditions often linked to disordered eating. Mindful eating isn’t just about what happens on the plate; it’s about cultivating well-being in all areas of life.

What does the course include?

There will be 12 weekly online sessions, of 2-hours each. The sessions are led live by Jennifer Ventrelle, trained mindfulness teacher and registered dietitian
You will be given home practice exercises to help you explore eating patterns and lifestyle habits
You will be part of a supportive group environment with real-time connection
BONUS: You will have access to an on-demand library of mindfulness meditations recordings

Each weekly online session will blend guided mindfulness practices, eating awareness exercises, and group support and discussion.

Why take the course?

This is not another diet or weight loss program—it’s a journey toward food freedom, self-trust, and long-lasting well-being.

It will offer a pathway to help you:

Identify emotional triggers
Reclaim enjoyment in eating
Let go of shame and judgment
Make choices from a place of kindness

If you want to free yourself from yo-yo diets,

If you want to understand what motivates and sustains your food choices,

If you want to gain in emotional regulation and self-compassion,

If you are ready for a non-diet approach focused on food freedom, trust, and lasting well-being,

come learn how mindfulness transforms the way we eat—and the way we live.

About the teacher

Jennifer Ventrelle, registered dietitian and co-author of The Official MIND Diet, has over 20 years of experience in clinical nutrition, fitness, and mindfulness-based lifestyle interventions. She specializes in designing programs to reduce dementia risk and promote well-being through the MIND diet and other lifestyle habits. In her role as Assistant Professor at Rush University Medical Center, Jennifer designs and directs behavioral intervention trials, including the U.S. POINTER Study, the largest U.S. investigation exploring the impact of lifestyle habits on cognitive decline. Jennifer is the founder of CHOICE Nutrition and Wellness, LLC, partnering with individuals and organizations interested in integrative wellness and behavior change for healthy living. She is passionate about helping people build a peaceful relationship with food and discover the power of small, sustainable lifestyle changes. She has helped countless people find freedom from rigid diet rules, reconnect with their bodies, and improve long-term health through mindfulness and evidence-based nutrition.

Mindful Eating – 12-week course

Finding Peace with Eating: A Mindfulness-Based Eating Awareness Training

For a limited time, take $100 off any level of the program.