Pankaj Tripathi spends 30 minutes eating. Are you rushing through your meals?

Ever heard of mindful eating? Actor Pankaj Tripathi has been practising it at 50, and you should too.New Delhi,Oct 28, 2026 12:40 ISTWe spend a lot of time thinking about what goes on our plates. But how often do we think about how we eat? Between scrolling through our phones, watching television and rushing through meals, eating mindfully can easily take a backseat. Actor Pankaj Tripathi, however, is learning to slow down and savour his food, and he believes it is a lesson worth learning.In a video shared by the Food Safety and Standards Authority of India (FSSAI), the actor opened up about discovering the importance of mindful eating at the age of 50.“I never used to practise mindful eating. I have only learnt its importance now, at the age of 50. I have realised how essential it is to be mindful while eating,” he said.For Tripathi, the practice also brings to mind India's food traditions, where meals are often approached with gratitude and reverence. “Look at our traditions. We sprinkle water around our food, offer our prayers and pay our respects before we begin eating. In a way, we approach our food with reverence and gratitude. The practice is almost like a form of worship,” he explained.The actor also shared how he has been putting this learning into practice. For the past month, he has been spending around half an hour eating his meals, taking the time to savour every bite and enjoy the flavours.In a world where our attention is constantly divided between work, notifications and endless scrolling, giving a meal our undivided attention might seem like a small change. But experts believe that being mindful of how we eat can make a difference to our relationship with food.Why mindful eating mattersCelebrity nutritionist Rujuta Diwekar has often advocated mindful eating, emphasising the importance of putting away phones and other distractions during meals.And doing so helps us make more considered food choices, feel more satisfied after meals and avoid overeating. Eating slowly and chewing food thoroughly also supports digestion.The idea is not to turn every meal into a lengthy ritual or obsess over every bite. Instead, it is about being present enough to recognise what we are eating, how much we need and when we have had enough.What happens when you eat without distractions?Delhi-based lifestyle coach and yoga instructor Lakshika Vaid explained in an earlier interaction with India Today Digital that mindful eating encourages people to pay closer attention to their food and their body's needs.“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,” she says.While putting away your phone and switching off the television can be a good starting point, mindful eating also involves listening to your body. Are you eating because you are hungry, or simply because food is in front of you? Are you still hungry, or are you eating out of habit?Recognising these cues can help you develop a healthier relationship with food, rather than treating mealtimes as another task to tick off your daily to-do list.So, how can you start eating mindfully?You do not need to make drastic changes to your routine. Start with a few simple habits:Put your phone away: Resist the urge to scroll through social media or respond to messages while eating.Slow down: Give yourself enough time to finish your meal without rushing.Savour every bite: Pay attention to the flavours, textures and aroma of your food.Chew properly: Avoid swallowing food in a hurry.Listen to your body: Pay attention to your hunger and fullness cues instead of eating on autopilot.Be grateful for your food: Take a moment before eating to appreciate the meal in front of you.As Tripathi's experience reminds us, mindful eating does not necessarily require a complete lifestyle overhaul. Sometimes, it begins with something as simple as sitting down for a meal, slowing down and being present.- Ends