How to apply gratitude to your day and enjoy health benefits, too

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

An attitude of gratitude goes beyond good manners as a powerful mindset with real health benefits. Discover how appreciating your food, your body, and the people behind your meals can support your well-being, foster healthier habits, and cultivate a more mindful relationship with eating.

Gratitude and health are linked, thank goodness!

Psychologists define gratitude as a general state of thankfulness or appreciation–a heartwarming glow about what is outside ourselves. It is an appreciation for what a person receives, what is valuable, and what is meaningful to oneself. Gratitude encourages us to recognize that the source of that goodness lies outside ourselves. It also connects us to other people, nature, or a higher power. Research continues to explore the powerful connection between gratitude and health, showing benefits that extend far beyond merely warm fuzzies.

Health research shows that gratitude creates an enhanced sense of well-being, happiness, and life satisfaction. In addition, a growing number of studies suggest that deep appreciation tends to make people physically healthier and causes them to adopt healthier lifestyles. For example, studies show that gratitude is linked to better sleep, less fatigue, reduced inflammation, supercharged immune systems, fewer pesky complaints from your body, better mental health, and even better blood sugar control. Who knew that daily thanksgiving could connect so much with physical and mental domains?

Do we take our food for granted and undermine our health?

With all the talk about how disconnected we are from our food sources these days, it seems like we may be taking food for granted. For instance, have you ever caught yourself grumbling that there are too many cereals or yogurts to choose from? Think about it—griping about an overabundance of food? Could an underappreciation of our world of plenty be harming our well-being? On the other hand, can gratitude actually enhance our psychological and physical wellness by strengthening the relationship between gratitude and health?

6 Ways to apply gratitude to food and eating

1. Appreciate your food's origin story

Think about everything it takes for your mouthwatering meal. Farmers till the soil, plant, cultivate, and harvest crops or raise animals for nourishment. Workers clean, process, and package food; drivers transport it to markets; and grocery employees stock shelves. Cashiers and baggers assist with purchases, and finally, meals are prepared at home or in restaurants. Reviewing what happens behind the scenes can help prevent taking food for granted.

2. Take time to use all your senses when eating

Notice the colors, aromas, textures, and flavors of your food using all your senses. Even hearing the sizzle of fajitas, for example, creates anticipation and appreciation for what you're about to enjoy. Consider setting the table with appealing dinnerware, lighting a candle, or playing relaxing music to enhance the enjoyment and presence of mealtime.

3. Press pause before eating to give thanks for your food

Take a deep breath and consciously express gratitude. This can be a shared statement or toast with family or guests, a personal mantra, a prayer, or a reflection—silently or aloud.

4. Shop local and love it

Ask questions about where food is grown and who grows it. Learning about food sources deepens your appreciation, fosters a stronger connection with the food you eat, increases gratitude, and promotes better health.

5. Grow, grow, grow your own veggies, fruits, or herbs

Merrily tending even a small garden or container on a windowsill can bring daily enjoyment and satisfaction. Many people notice that homegrown food tastes better, simply because of the care and attention involved.

6. Cast a gratitude net beyond food

Consider keeping a gratitude journal or a gratitude jar to help you cultivate a sense of gratitude. Write down one thing you are grateful for each day. Over time, this simple practice will hold a treasure trove of positivity and strengthen the long-term relationship between gratitude and health.

In the grand scheme of things, practicing gratitude isn't just about feeling good about what you have; it unlocks meaningful and powerful health benefits that support both happiness and overall well-being–one delicious bite at a time.

How to apply gratitude to your day and enjoy health benefits, too

Gratitude and health are linked, thank goodness!

Do we take our food for granted and undermine our health?