Snack
Mindfully,
Enjoy the
Moment!

Have you heard of mindful snacking?

This approach encourages paying attention to eating and being present in the moment.

Mindful eating research has been more and more active in the past 20 years.

research

Studies have shown, for instance, that it can increase the enjoyment derived from food.

Mindful eating is an easy and versatile approach.

time

It can be applied any time of the day, including during snacking occasions.

Simple, practical tips can help snacking mindfully.

tips

It's about listening to hunger and satiety cues, paying attention to taste, and fully enjoying food.

From mindfulness to mindful snacking

1. Mindfulness

In 1990, Dr. Jon Kabat-Zinn, a Professor at the University of Massachusetts Medical School, defined mindfulness as 'paying attention to the present moment on purpose while being non-judgmental on thoughts and feelings.' (1) Today, there is convincing evidence that mindfulness interventions can reduce anxiety, stress, or depression and improve attention and affective outcomes (2).

mindfulness
mindfulness

2. Mindful eating

In the late 1990's, a pioneering clinical trial found that binge eating disorders decreased following a mindfulness intervention applied to the context of eating (3). The positive impact of mindfulness-based interventions on eating disorders has since been confirmed in more recent studies (4, 5, 6, 7). Mindful eating - the application of mindfulness principles to eating - has been investigated in both at-risk populations such as overweight or obese subjects and healthy populations to assess its effect on health and well-being. Research has shown, for instance, that eating mindfully can result in deriving more pleasure from food and being satisfied with smaller amounts of food (8, 9, 10, 11).

3. Mindful Snacking

Today, snacking has become a widespread eating habit around the world, as most adults have one to two snacks every day (12). Snacking in a fast-paced society can be easily affected by environmental and emotional cues. Mindful eating principles might help people focus not only on what snacks to choose but also on why and how they snack, so they can be more in tune with eating as a conscious behavior. At Mondelēz International, we aim to inspire people to snack mindfully.

mindfulness

Six Mindful Snacking Behaviors: How to Snack more Mindfully?

Snacking mindfully can be practiced in easy and practical steps which covers 6 behaviors below based on the approach by clinical researchers and practitioners

focus
  • Tune in to your emotional & functional needs and snack preferences at the present time (satisfy hunger, provide energy, simply a treat…)
  • Check your hunger level before snacking
  • Be aware of emotional and external cues that can trigger snacking – such as social settings, convenience, and time of the day
pay attention
  • Be intentional about choosing a portion according to your emotional and hunger needs in the moment
use your senses
  • Focus on the smells, tastes, textures, shapes and colors of foods to enjoy the snacking experience
pay attention
  • Focus your awareness on the snacking experience and pay attention to each bite or sip
  • Reduce distractions such as your phone or the TV
use your senses
  • Slow down the pace of eating and check to see if you are full and satisfied
pay attention
  • Be kind and encourage yourself as you evaluate your choice
  • Reflect on what transformed your snacking to mindful snacking

The Benefits of Mindful Eating Principles for Snacking

A positive relationship with food by making deliberate and conscious food choices (4, 8, 13, 14, 23)

Snacking can be triggered by hunger or can be driven by emotions or the environment (15). Mindful snacking focuses on reconnecting with the body's internal cues and being aware of external factors so you can respond consciously to these signals.

More satisfaction and pleasure from food by savoring with all the senses (9, 10, 17, 25)

Savoring is another critical principle of snacking mindfully. Focusing on how food looks, sounds, smells, and tastes and on the feelings it produces may increase eating enjoyment (9, 16). Research has shown that this enhanced enjoyment can result in being satisfied with smaller amounts of food (11, 17).

Less likely to overeat and lose control by paying attention to hunger and fullness feelings (20, 21, 27)

Being distracted by technological devices or other activities while eating has been repeatedly shown to induce higher food intake (18, 19). This is why being aware of the present moment and avoiding multitasking are key principles for mindful snacking. Studies have demonstrated that paying greater attention to eating can lead to decreased food consumption - immediately and at the next meal or snacking occasion (20, 21). Furthermore scientific evidence has shown that checking for feelings of hunger and satiety can help control snacking episodes (22, 23, 24).

Resources for health professionals

Snacking is part of everyday life. Currently, while there are recommendations about what foods and beverages should be consumed, little guidance is given on why and how to eat and drink. One approach to help your clients get the most out of the snacking experience is called mindful snacking. Snacking mindfully can be taught in easy and practical steps.

Listed below are several resources for learning more about mindful snacking, including videos of discussions with experts and recent peer-reviewed publications supporting the application of this approach. You can also find resources to help guide and inspire your clients on how to snack mindfully, using simple tips and tools.

literature review
 A literature review on the effects of mindful eating and potential mechanisms of action
Peer-reviewed publication 

Read this narrative review that examines the concept of mindful eating and its measurement. It goes into the evidence for the effects of mindfulness-based interventions on disordered eating, energy intake, and food choice. Finally, it considers potential mechanisms of action and six recommendations for future research. 

Access PDF
mindful_snacking
Your Guide to Mindful Snacking: Practical video tips by Food Insight
Video

Watch a mainstream animated video by the International Food Information Council sharing four easy tips to slow down, make intentional food choices and tune up your mindfulness when snacking.

Play Video
Scientific_symposium
Summary of the panel discussion about Mindful Eating approach applied to snacking
Peer-reviewed publication

Read the conference report of the IUNS symposium   chaired   and   addressed    by
Dr. Jean Kristeller, PhD, psychologist and mindful eating expert, with two food behavior and marketing experts discussing mindful eating theoretical principles to applications.

Access PDF
enjoy the moment
Evidence-based Mindful Snacking definition for practice in 3 steps and latest scientific references
Handout

Find a summary of the evidence-based practical definition of Mindful Snacking detailed into 3 steps together with health benefits of Mindful Eating with related scientific references, so you have additional resource than can help you counsel your clients.

Access PDF
Mindful Ways to Make Your Snacks More Satisfying: Practical video tips by Dr. Albers
Video

Watch a video by Dr. Susan Albers, Psy.D., clinical psychologist and mindful eating expert, sharing six simple tips that can help your clients make their snacking occasions more mindful – and more satisfying. Pick two or three techniques that appeal to your clients out of her “Menu for Mindful Snacking” to apply them.

Play Video
Mindful Ways to Make Your Snacks More Satisfying: Practical video principles by Dr. Albers
Video

Watch a video by Dr. Susan Albers, Psy.D., clinical psychologist and mindful eating expert, sharing the basic principles of mindful snacking that can help your clients shifting their focus from what they eat to concentrating more on why and how they’re eating, so they can get more satisfaction from their snacking occasions.

Play Video
How to inspire mindful snacking behavior
How to Inspire Mindful Snacking Behavior: Tips and Tools for Health Professionals and Educators
Booklet

Discover tips and tools that you can use in your practice, and a snapshot of clinical research into mindful eating. This guide, created by Dr. Susan Albers, Psy.D., clinical psychologist and mindful eating expert, outlines a simple approach that can help you counsel your clients on how to snack mindfully.

Access PDF
enjoy the moment
Snack Mindfully, Enjoy the Moment: A Resource Guide
Booklet

Get started with practical tools developed by mindful eating experts for health professionals and their clients. This guide created by Dr. Susan Albers, Psy.D., clinical psychologist and mindful eating expert, lists materials that can be shared with your clients, such as mindful eating courses and trackers.

Access PDF
Tips
Snack Mindfully, Enjoy the Moment: Tips
Handout

Discover mindful snacking tips created by Dr. Susan Albers, Psy.D., clinical psychologist and mindful eating expert, that can be shared with your clients to help them focus on how and why they snack.

Access PDF
scientific evidence
Scientific evidence supporting the application of Mindful Eating for sensible snacking practices
Nutrinsight issue

Find the latest research advances on mindfulness, mindful eating, and snacking in this extensive summary intended for nutrition science experts.

Access Issue
literature review
A literature review on the role of mindfulness and mindful eating in changing eating behaviors
Peer-reviewed publication

Read this recent review that summarizes the existing evidence showing that mindfulness, mindful eating, and intuitive eating could be effective approaches for modulating eating habits.

Access PDF
Expert discussion on Mindful Snacking
Video

Watch experts discuss how snacking and well-being can co-exist, and how to help consumers snack mindfully. Participants include Dr. Jean Kristeller, PhD, co-founder of the Centre for Mindful Eating and Michelle May, M.D., mindful eating expert and founder of 'Am I Hungry?'.

Play Video
Mindful Snacking in Practice
Video

Listen this virtual panel hosted by Mondelēz International discussing how companies can use education and innovation to help people make more mindful choices. Participants include Dr. Susan Albers, Psy.D., clinical psychologist, and Hank Cardello, Senior Fellow at the Hudson Institute.

Play Video

Inspiring people to
snack mindfully

eating apple laughing

At Mondelēz International, our goal is to be a global leader in well-being snacks. We're guided by our purpose of empowering people to enjoy life and snack in balance and take seriously the nutrition responsibility that comes with being the world's largest snack company.

To inspire our consumers to snack mindfully, we have partnered with Dr. Susan Albers, Psy.D., clinical psychologist and mindful eating expert to provide tips and resources on how to snack mindfully. Mindful snacking is an approach that encourages eating with attention and being present in the moment. It's about shifting snacking habits, from not just what but also why and how to eat.

happy family

Bibliography

  • (1) Kabat-Zinn J. Full Catastropher Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. 1990. Delacorte, NY.
  • (2) Khoury B et al. Mindfulness-Based Therapy: a comprehensive meta-analysis. Clin Psychol Rev. 2013; 33(6):763-771.
  • (3) Kristeller JL & Hallett CB. An Exploratory Study of a Meditation-based Intervention for Binge Eating Disorder. J Health Psychol. 1999; 4(3):357-363.
  • (4) Katterman SN et al. Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: a systematic review. Eat Behav. 2014; 15(2):197-204.
  • (5) O'Reilly GA et al. Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obes Rev. 2014; 15(6):453-461.
  • (6) Godfrey KM et al. Mindfulness-based interventions for binge eating: a systematic review and meta-analysis. J Behav Med. 2015; 38(2):348-362.
  • (7) Ruffault A et al. The effects of mindfulness training on weight-loss and health-related behaviours in adults with overweight and obesity: A systematic review and meta-analysis. Obes Res Clin Pract. 2017; 11(5S1):90-111.
  • (8) Gravel K et al. Effect of sensory-based intervention on the increased use of food-related descriptive terms among restrained eaters. Food Quality and Preference. 2014; 32:271-276.
  • (9) Arch JJ et al. Enjoying food without caloric cost: The impact of brief mindfulness on laboratory eating outcomes. Behav Res Ther. 2016; 79:23-34.
  • (10) Hong PY et al. Mindfulness and Eating: An Experiment Examining the Effect of Mindful Raisin Eating on the Enjoyment of Sampled Food. Mindfulness. 2014; 5(1):80-87.
  • (11) Cornil Y & Chandon P. Pleasure as a substitute for size: how multisensory imagery can make people happier with smaller food portions. J Marketing Research. 2015; 53(5):847-864.
  • (12) Bellisle F. Meals and snacking, diet quality and energy balance. Physiol Behav. 2014; 134:38-43.
  • (13) Alberts HJ, Thewissen R, Raes L. Dealing with problematic eating behaviour. The effects of a mindfulness-based intervention on eating behaviour, food cravings, dichotomous thinking and body image concern. Appetite. 2012 Jun 30;58(3):847-51.
  • (14) Hendrickson KL, Rasmussen EB. Mindful eating reduces impulsive food choice in adolescents and adults. Health Psychol. 2017 Mar;36(3):226-235. doi: 10.1037/hea0000440. Epub 2016 Nov 3. PMID: 27808529.
  • (15)  Hess JM et al. What Is a Snack, Why Do We Snack, and How Can We Choose Better Snacks? A Review of the Definitions of Snacking, Motivations to Snack, Contributions to Dietary Intake, and Recommendations for Improvement. Adv Nutr. 2016; 7(3):466-475.
  • (16) Meier BP et al. The sweet life: The effect of mindful chocolate consumption on mood. Appetite. 2017; 108:21-27.
  • (17)  Cornil Y & Chandon P. Pleasure as an ally of healthy eating? Contrasting visceral and Epicurean eating pleasure and their association with portion size preferences and wellbeing. Appetite. 2016; 104:52-59.
  • (18) Bellisle F et al. Non-food related environmental stimuli induce increased meal intake in healthy women: comparison of television viewing versus listening to a recorded story in laboratory settings. Appetite. 2004; 43(2):175-180.
  • (19) Robinson E et al. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. Am J Clin Nutr. 2013; 97(4):728-742
  • (20) Higgs S & Donohoe JE. Focusing on food during lunch enhances lunch memory and decreases later snack intake. Appetite. 2011; 57(1):202-206.
  • (21) Robinson E et al. Eating 'attentively' reduces later energy consumption in overweight and obese females. Br J Nutr. 2014; 112(4):657-661
  • (22) Forman EM et al. Mindful decision making and inhibitory control training as complementary means to decrease snack consumption. Appetite. 2016; 103:176-183.
  • (23) Camilleri GM et al. Intuitive Eating Dimensions Were Differently Associated with Food Intake in the General Population-Based NutriNet-Sante Study. J Nutr. 2017; 147(1):61-69.
  • (24) Beshara M et al. Does mindfulness matter? Everyday mindfulness, mindful eating and self-reported serving size of energy dense foods among a sample of South Australian adults. Appetite. 2013; 67:25-29.
  • (25) Hetherington, M., Blundell-Birtill, P., Caton, S., Cecil, J., Evans, C., Rolls, B., & Tang, T. (2018). Understanding the science of portion control and the art of downsizing. Proceedings of the Nutrition Society, 77(3), 347-355. doi:10.1017/S0029665118000435
  • (26) Mittal, Dolly & Stevenson, Richard & Oaten, Megan & Miller, Laurie. (2011). Snacking While Watching TV Impairs Food Recall and Promotes Food Intake on a Later TV Free Test Meal. Applied Cognitive Psychology. 25. 10.1002/acp.1760.
  • (27) Daubenmier J, Moran PJ, Kristeller J, Acree M, Bacchetti P, Kemeny ME, Dallman M, Lustig RH, Grunfeld C, Nixon DF, Milush JM, Goldman V, Laraia B, Laugero KD, Woodhouse L, Epel ES, Hecht FM. Effects of a mindfulness-based weight loss intervention in adults with obesity: A randomized clinical trial. Obesity (Silver Spring). 2016 Apr;24(4):794-804. doi: 10.1002/oby.21396. Epub 2016 Mar 9. PMID: 26955895; PMCID: PMC4898945.
Have you heard of mindful snacking?
From mindfulness to mindful snacking
Six Mindful Snacking Tips
Resources for health professionals
Inspiring people to snack mindfully

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