How we eat is more important than what we eat

Calorie count? Check.
Green vegetables? Check.
Probiotics? Check.
Protein? Check.
We’ve become meticulous about what’s on our plate, and that’s a positive shift. Being mindful of what we consume is the first step towards a healthier, more conscious lifestyle. But while we’ve nailed down the “what,” it’s equally important to focus on the “how”.
If you’re someone who stays on top of your fitness game, you’ve probably followed advice from celebrity nutritionist Rujuta Diwekar at some point, who is a strong advocate for mindful eating. She often emphasises the importance of putting your phone or any distractions away during meals. And it turns out, this simple act can do wonders for your health—weight loss being just one of the benefits.

While eating, it is important you keep the distractions away and concentrate on food. (Photo: Unsplash)

Mindful eating isn’t just about savouring each bite—it’s about being fully present during meals. When we slow down and pay attention to what we’re eating, we tend to make better food choices and experience greater satisfaction. Mindfulness helps us recognise hunger cues, preventing overeating and helps in better digestion.
Delhi-based lifestyle coach and yoga instructor Lakshika Vaid explains, “When we’re aware of the eating process, we chew our food properly, focus on how much our body actually needs, and avoid overeating. We pay attention to the ingredients, assessing whether they are healthy for us. This mindfulness only comes when we’re completely focused on the meal and not distracted by our phone, laptop, or television. Ideally, it’s even suggested that we shouldn’t talk while eating; the entire focus should be on the meal.”

When we’re aware of the eating process, it helps in better digestion. (Photo: Unsplash)

Lakshika also notes that even if someone cannot afford a very balanced or healthy meal and is simply eating what they have been served or what they can make, the emotions with which they eat play an important role.
“The hunger you feel before a meal is important, especially today, when we tend to overconsume. We’re often so full that we eat our next meal without actually feeling hungry. Even if you’re not getting a balanced meal, it can be more deeply absorbed into your body if you genuinely feel the hunger. In contrast, eating a balanced meal when you’re not hungry may not be properly digested, and your body may not absorb the nutrients and convert them into energy effectively,” she adds.
For the longest time, the joint family was a defining feature of a typical Indian household. Families stayed together, with one kitchen serving the entire family, and meal time was a vibrant affair. As joint families gave way to nuclear ones, this practice gradually faded, to the point where now many families living under the same roof rarely see each other, even during meal times.
While the practice may have faded, the benefits really haven’t. Eating with others can significantly impact our wellbeing. Sharing meals encourages conversation and strengthens bonds.
Studies show that families who eat together are more likely to have better nutritional habits and stronger relationships.

Eating with others can significantly impact our wellbeing. (Photo: Unsplash)

Deepali Sharma, a clinical nutritionist at CK Birla Hospital, Delhi, says, “In Indian culture, community dining is more than just sharing a meal—it’s about connecting with others and eating mindfully, both of which are great for our physical and emotional health. Sharing food in a relaxed, communal setting not only helps with digestion and nutrient absorption but also keeps cultural traditions alive. The act of dining together strengthens our sense of belonging, offers emotional comfort, and boosts the overall well-being of the family, leading to healthier relationships and a happier home.”
Besides being great for your mind and body, Lakshika highlights that food is a powerful connector, not just in Indian culture but across the world. It brings people together and strengthens relationships and friendships. Communal dining, therefore, plays a vital role in building and maintaining these connections as well.
How we think about food—whether we view it as a source of nourishment, pleasure, or stress—affects our eating behaviours. Negative emotions like guilt or anxiety can lead to unhealthy eating patterns, such as emotional eating or restrictive diets. Developing a positive relationship with food is key to a balanced diet and overall happiness.

Negative emotions like guilt or anxiety can lead to unhealthy eating patterns. (Photo: Unsplash)

“The emotions we bring to the meal matter. Eating with anger or sadness can prevent the body from producing the right enzymes and hormones to fully absorb the nutrients and gain the maximum benefit from the meal,” says Lakshika.
Dr V Malathi, consultant – nutrition and dietetics, Rainbow Children’s Hospital, Marathahalli, Bengaluru says, “ Where and how we eat can influence our food choices and portion sizes. Eating in front of the TV or on the go often leads to mindless eating, where we consume more than we need without enjoying the food. Creating a dedicated, distraction-free eating space can help us become more aware of what and how much we’re eating.”
Lakshika Vaid encourages a deeper, more holistic connection with food, suggesting that we go beyond simply consuming it. “For a truly meaningful experience with food, I recommend visiting an organic farm to pick your own vegetables and bring them home once in a while. I understand we have busy jobs and schedules, so this isn’t something we can do daily, but it’s an activity we should definitely try with our kids whenever we get the chance.”
She further adds, “Alternatively, creating a small kitchen garden at home where you grow your own herbs or vegetables can help the younger generation connect with food in a much more personal way.”

The energy with which you cook transfers to the food. So, having a positive mind while cooking is really important. (Photo: Unsplash)

According to Vaid, the connection with food continues in the kitchen, where mindfulness plays a significant role. “When you’re preparing your meals, you bring a certain awareness to what you’re eating, why you’re eating it, and how nutritious it is for your body,” she explains.
Vaid also stresses the importance of emotion and the environment in cooking: “The atmosphere in the kitchen should be clean, organised, and positive. This energy transfers to the food as it’s being cooked, making the entire process much more meaningful.”
The key is to love what you eat, even if it’s a rich, calorie-loaded chocolate cake. At the same time, be mindful of both how much you eat and how you eat.