A Mindful Eating Self-Assessment Quiz

The following is a self-reflection exercise I often use with my nutrition clients who are working towards becoming mindful eaters.  The goal is to help individuals become better in touch with their bodies’ wants, needs, and signals after deciding once and for all to ditch harmful “dieting” and negative thought patterns.  Take the quiz below to see if you are a mindful eater.

-Jennifer Broxterman, MSc, RD
Registered Dietitian & Sports Nutritionist
NutritionRx | Professional nutrition counselling services in London, Ontario, Canada
info@nutritionrx.ca

Are You a Mindful Eater?

From the Book: Eat, Drink, and be Mindful by Susan Albers, Psy.D

The following are characteristics of mindless dieters, mindless overeaters, undereaters, chaotic eaters, and finally, mindful eaters.  This list contains key symptoms, but it is not an exhaustive list.  People’s mindless eating habits are expressed in many unique ways.  Use this as a rough guide to see what types of mindless eating you experience.  Put a check mark next to behaviours that describe yours. 

Download a Printable Mindful Eating Self-Assessment Quiz

Mindless Dieter

             Has tried many different kinds of fad and yo-yo diets that don’t last long

             Buys lots of diet products, magazines with diet tips, diet guides

             Feels guilty when eating something “bad” or off the diet

             Ignores the taste of diet food

             Has a body image ideal in mind and feels unhappy with self without it

             Scrutinizes food labels and follows “food rules”

Mindless Overeater

             Has ups and downs in weight

             Eats until feels uncomfortable; is aware of fullness but keeps eating

             Picks at food mindlessly; grazes on food

             Feels out of control and unable to stop

             Has intense food cravings

             Feels embarrassed to eat with others

             Uses food to comfort self or to maintain pleasant feelings

Mindless Undereater

             Skimps on nutritional needs

             Cuts out certain foods or food groups

             Is obsessive about calories, carbohydrates, fat, or some other single aspect of food

             Worries a lot about weight

             Desires perfection

             Feels good about self when hungry

             Isolates instead of eating with others

             Fears losing control

Mindless Chaotic Eater

             Looks for a way to compensate for overeating (by exercising or purging)

             Has ups and downs in weight

             Sometimes purchases large amounts of food and sometimes restricts food (or has a perceived binge: eats a quantity of food that he or she believes is a lot but many not actually be that much)

             Thinks critically about self; other areas of life also seem out of control

             Has difficulty coping with stress; often uses food to help cope

             Often uses food to numb out

             Has many symptoms of overeating

             Feels empty

             Eats while doing something else and seldom feels full

Mindful Eater

             Flexible about eating (sweets and healthy foods in moderation)

             Aware of nutritional needs, able to meet body’s needs

             Familiar and in touch with body (hunger cues, fullness)

             Trusts body to give accurate cues of hunger and fullness; hunger doesn’t cause a lot of anxiety

             Comfortably eats when hungry and stops when full

             Nonjudgmental of self; accepting of body; notices self-criticism and can redirect thoughts

             Focuses on the impact of food on health and general well-being

             Enjoys food; doesn’t get bogged down by guilt

             Eats mindlessly occasionally (such as on holidays or around a favourite food)

             Recovers quickly from any incidents of mindless eating

This worksheet should give you a general idea of where you fall on the spectrum between mindless and mindful eating.  Keep in mind that people experience eating issues in so many different ways.  Some elements may be familiar to you and some may not.