Mindful eating tips in Thailand

Thailand is filled with delicious delicacies everywhere that are hard to resist. From the spiciness of jungle curry, or gaeng pa, to the sweetness of mango sticky rice. It’s exciting to try out all these dishes but do not overindulge! For the sake of your health, let’s understand and practise mindful eating, a tactic that allows you to feel deeply with the taste of the food and maintain your health.

Understanding mindful eating

Mindful eating tips in Thailand | News by Thaiger
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What is mindful eating?

Mindful eating is about paying attention to your food. That means using all your senses to appreciate and acknowledge the food’s existence. When you munch on some Pad Thai, use your nose to smell the different spices. If you’re eating mango sticky rice, use your tongue’s senses and enjoy the sweetness of it all. Make every bite count.

Benefits of mindful eating

  • Reduces overeating: Eating slower helps you catch your body’s signal that you’re full, so you end up eating less. Just give your body time to tell you it’s had enough!

  • Boosting your sensory skills: Focusing a bit more helps you really get the taste, texture, and smell of Thai food.

  • Reduces emotional eating: It helps distinguish between actual hunger and eating due to emotions, such as stress or boredom.

  • Supports better digestion: Slowing down helps your digestive system process food more efficiently.

  • Improves psychological well-being: Appreciating your meals can increase feelings of gratitude and contentment.

Challenges of overeating in Thailand

Mindful eating tips in Thailand | News by Thaiger
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Cultural factors influencing diet

Thai people love food and they practically eat around the clock. As it is part of their culture, they will eat whenever given the chance since food is so accessible. Other than that, there is also the cultural aspect of eating food in Thailand that can cause you trouble when it comes to eating too much such as etiquette when eating at gatherings. These get-togethers can last a while and Thai people find it offensive if you refuse food being offered to you, so you usually end up eating more just to be polite.

Common dietary pitfalls

One of Thailand’s beloved experiences is street food. Left and right there are various types of cheap foods to choose from. The air is filled with spices and sweetness calling out your name. But you have to realize that the foods are mostly loaded with extra sugar, salt, and fats, and that does not benefit your health. Overeating street foods can make you heavier than before, so be careful and don’t fall for the delicious smells. That does not mean you cannot eat street food, however, it’s best not to overindulge.

Practical tips to avoid overeating

Mindful eating tips in Thailand | News by Thaiger
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Establish an eating schedule

Just like a sleep schedule, it is also important to have a regular eating schedule. Try eating three well-defined meals per day and stick to the set times. You will notice that your stomach will start to get hungry at almost the same time every day. You are naturally regulating hunger signals, which in return will have you have improved digestion, better nutrient absorption, enhanced metabolism, reduced cravings, and better weight management.

Choose healthier snack options

Though it’s important to eat during your scheduled time, snacks are never a bad idea. But choose your snacks wisely! Try skipping fried and sweet treats but instead, grab some fresh fruits. Not only are these healthier for you but it is also easy to find around Thailand.

Mindful eating techniques

Mindful eating tips in Thailand | News by Thaiger
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Eating without distractions

Close your devices! Mindful eating means focusing all your attention on your food and not anything else. Yes, it may be hard in today’s generation, especially if you are an iPad kid, but watching your shows will make you forget about the food that’s been created just for you. If complete silence weirds you out, you can play some calming music that encourages you to feel the vibe of the food.

Enhancing the sensory experience of food

Use your senses. Thai dishes are filled with spices and different textures that you might be missing out on when you are not being mindful of what you eat. Take time to smell the food and notice the various spices and tastes that the food has. Enjoying your meal through mindful eating helps you digest your food better.

Practicing portion control

Portion control is key to avoiding overeating here in Thailand. With their communal eating culture, it can be easy to overindulge. So why not try using a smaller plate? Make conscious decisions when you feel like you want another round of food. Pay attention to your body, is your stomach still hungry? or were you unable to mindfully eat and now you might just be eating for the sake of it? Portion control helps maintain a healthy weight for you and stops you from eating more than you should.

Mindful eating in Thailand allows for a balanced dining experience, focusing on sensory aspects and portion control. This approach enhances the dining experience and promotes a healthier lifestyle. It encourages awareness and appreciation of the journey of taste, ensuring a satisfying and enjoyable dining experience.


Krystelle Shaye Pesarillo

Shaye, from Mahidol University International College (MUIC), loves storytelling and is an aspiring director and content creator. Beyond that, she enjoys music, sports, fashion, and mental health advocacy. With her passion for narrative and meaningful expression, Shaye aims to make a big impact in media and beyond.

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