Nutrition

I tried a restrictive diet that cut out my favorite foods, but as soon as I started eating salty or sugary snacks that I love again, I found myself back at square one.

1. Allow yourself to enjoy a variety of foods and drinks (e.g., don’t deprive yourself of your favorite goodies).
2. Incorporate healthy options (e.g., fruits, vegetables, nuts, seeds, and grains).
3. Control how much you consume (e.g., don’t go overboard).

• Prepare in advance: Choose 4–5 main courses and 2–3 sides to get you through the week. Create a grocery list and plan a weekly trip, delivery, or pick-up. Designate a “meal prep” day when you cook and stow away the food. Freeze any extras to use the next week.
• Listen to your hunger cues: Tuning into your body's hunger signals is like having a built-in guide to help you navigate portion sizes and food choices. By honoring these cues, you're better equipped to eat in moderation and satisfy your hunger without overindulging.
• Examine how much and why you eat: Use a food diary or tracking app to understand what, how much, and when you’re eating. Being mindful of your eating habits and aware of your roadblocks and excuses can help you get real about your goals.

• Eat more, smaller meals: The 3-large-meals-per-day mindset is still engrained in our society. On the flip side, having more frequent, smaller meals throughout the day can help prevent extreme hunger and overeating by keeping blood sugar levels stable and giving you sustained energy.
• Ditch distractions: Multitasking during meals prevents mindfulness. Being preoccupied can lead to overeating and poor food choices. Avoid this by ditching distractions like screens so you can focus on your food.
• Serve and eat your food on dishes: By portioning out your food on a plate or in a bowl, you can keep better track of what you're eating while savoring each bite. That means there’s no temptation to mindlessly devour the entire package.
• Use smaller dishes: The smaller the plate or bowl, the smaller your portion sizes. When you shrink your dish, "cleaning your plate" means you’ll consume less food compared to when you use bigger dinnerware.
• Make intentional food choices: You don’t have to give up all your favorite foods. Learn to make smart food choices and simple substitutions instead. Embrace healthy snacks and lean on the power of fruits, vegetables, and whole grains to keep you fuller longer.

• Be grateful: Before you dig into your meal, take a moment to express gratitude for the nourishment before you. This simple act of acknowledging the effort that went into growing, preparing, delivering, and serving your food paves the way for a more mindful and satisfying dining experience.
• Eat (and chew) slowly: By slowing down the pace of your meals, you can better enjoy the flavors and textures of your food. It also helps you to listen to your body’s hunger and fullness cues.
• Stop eating when you’re feeling full: Don't wait until you feel like a stuffed turkey to stop eating — even if you haven't "cleaned your plate." Stop when you start to feel satisfied. Signs of fullness include a sense of satisfaction, a decrease in appetite, and physical cues like a relaxed stomach.
• Follow the 90/10 rule: Make sure 90% of your diet consists of nutrient-dense, whole foods that nourish your body, while the remaining 10% is reserved for indulgent treats or less nutritious options. This approach allows for flexibility and enjoyment while prioritizing overall health and well-being.

• Matthew S. Howard uses moderation to improve his body, mind, and soul.
• Liisa Dewhurst focuses on moderation and everyday exercise to instill a healthy lifestyle.

Want to do more? Try our Mindful Eating Challenge on your own or with a friend or colleague and discover the magic of mindful portions — where each bite is a step toward a healthier, more harmonious you.




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