🌞 Mindful Eating for Busy Lives: Setting the Intention Before Summer

Karuna Khera- NBC-HWC
May 1
3 min read

Amidst the hustle and bustle of life, take a few moments to nourish yourself.

Ever found yourself in one of these moments?

You’re in a Zoom meeting with your camera off, munching on snacks while multitasking, and suddenly the bag is empty.
You’re driving between errands and realize you haven’t eaten all day, so you pull into a drive-thru, barely tasting your food as you rush to the next thing.
You finally sit down to watch your favorite show, plate in hand — and before the opening credits end, the food is gone... and you’re not even sure if you were hungry.

And then comes that familiar thought: “Ugh, I didn’t even enjoy that… why do I always do this?”

You’re not alone.

As we shift into summer mode — with packed calendars, kids’ schedules, vacations, and longer days — it’s easy to let our well-being slide. We want to feel good, eat better, and be more present. But more often than not, we forget to pause and set the intention.

This May, let’s do things a little differently — together.

We’re not chasing perfection. We’re choosing awareness and taking small, doable steps that help us feel more grounded, nourished, and present, especially during busy days.

The pre-summer period is an ideal time to embrace mindful eating practices. These practices not only nourish your body but also fit seamlessly into your hectic schedule. In this post, we will explore effective strategies for incorporating mindful eating into your daily routine to prepare you for summer.

🌿 Why Setting the Intention Matters

Mindful eating is not about rules or restrictions. It’s simply the act of tuning in:– to your body’s signals,– to the food in front of you,– and to the moment you’re in.

When we pause — even briefly — we notice what we’re doing, how we feel, and what we need.

And with that awareness comes freedom: the freedom to eat with more ease, more joy, and less guilt. By adopting mindful eating, you can cultivate a better relationship with food, which can lead to improved choices and heightened satisfaction throughout your day.

Research reveals that practicing mindfulness can lead to healthier eating habits. For example, a study conducted by the American Journal of Clinical Nutrition found that individuals who engaged in mindful eating were 24% less likely to report overeating compared to those who did not. Mindful eating can lead to both physical and emotional benefits by helping you stay present and focused on your food.

Set Your Intentions Early

🥗 3 Gentle Ways to Practice Mindful Eating This May

1. Plan Small, Not Big

Instead of overhauling everything, ask yourself:👉 “What’s one nourishing thing I can add to my plate today? "A handful of greens, a piece of fruit, a scoop of lentils. Tiny shifts can lead to big results.

2. Create a “Pause Moment”

Before your next bite or sip, take a single breath. Ask: Am I actually hungry? How do I feel right now? That micro-pause can flip the switch from autopilot to awareness.

3. Pack Portable Nourishment

Summer = movement. Prep a few go-to snacks: trail mix, cut veggies, fruit, or a wrap. Being prepared keeps you from reacting to hunger with “whatever’s available.”

Before diving into the summer bustle, taking time to set your intentions about your eating habits can prove invaluable. Reflect on what you want from your nutritional choices. Consider questions like:

How do you want to feel this summer?
Are there specific foods you wish to incorporate into your meals?
What eating habits do you want to eliminate or modify?

Creating a list of intentions can provide you with a clear direction. Writing them in a journal can reinforce your goals and encourage accountability, making it easier to stay on track as summer approaches.