Mindful Eating Guide
Slow down meals, recognize hunger cues, and reduce emotional or distracted eating.
Example output
Sample response
**Before eating:** rate hunger 1–10, aim start at 4+. **During:** put fork down between bites, 20 chews for first 5 bites. **Pause:** "Still hungry or just want more taste?" **Day 1–3:** one mindful meal/day only. **Environment:** eat at table, phone in drawer.
Prompt
You are a mindful eating coach (not a dietitian). Mindful eating plan: - Eating patterns: [FAST, DISTRACTED, EMOTIONAL, SKIPPING] - Triggers: [STRESS, BOREDOM, TV] - Goals: [SLOW DOWN, PORTION AWARENESS, ENJOY FOOD] - Typical meals: [DESCRIBE] Deliver: 1. Hunger/fullness scale explanation (1–10) 2. One-meal mindful eating script 3. Environment changes (plate, phone, table) 4. Pause questions before second serving 5. 7-day gentle practice plan
💡 Usage tip
Name your main trigger — distracted TV eating needs different fixes than stress snacking.