A Practical Guide to Mindful Eating

Living in New Orleans, who couldn’t love the food? I LOVE FOOD, and with so many delicious options around, it’s easy to get caught up in all the indulgent treats. As a healthcare worker, I totally get it—time is short, and grabbing something quick to eat is often the easiest option. But let’s be honest: those grab-and-go meals aren’t always the healthiest. So, what did I do? I found a way around it—a way to practice mindful eating.

This means making intentional choices when shopping and prepping meals. It’s a small shift that can really change how you eat. Here are some easy tips that anyone can use to eat well, no matter where you are!

Finding Balance for Healthy Eating
Life gets busy and chaotic—there’s no doubt about that. With so much going on, it can feel hard to stay grounded. For me, balance is what keeps me centered and calm, even when things get crazy. It’s about finding a rhythm that works and helps me feel more in control. Let’s talk about a few ways to create that balance when it comes to eating healthy.

1. Smart Grocery Shopping Tips

Read Labels: It’s amazing how much you can learn just by reading the labels. Look for ingredients that can make you bloat, such as high-fructose corn syrup, excessive sodium, and certain artificial additives (Gellan Gum, Guar Gum, and Locust Bean Gum).

I have a whole blog post on food additives here! Familiarizing yourself with labels helps you choose products that truly nourish your body instead of just filling it up.

Use Amazon for Whole Foods Orders: To save time and reduce distractions, I love ordering groceries through Amazon from Whole Foods. It allows me to choose healthier options without the temptation of impulse buying at the checkout. You know how those last-minute treats sneak into your cart? This way, I can focus on getting what I really need for my meals. You can use Amazon or another great option is Instacart!

Explore Substitutes: If your favorite healthy item isn’t available on Amazon or at the store, don’t hesitate to try something else. For example, if the almond butter you want is out of stock, swap it for peanut or sunflower seed butter. Or gluten-free pasta, you could try quinoa or brown rice instead. These alternatives can provide similar health benefits while keeping your meals interesting.

Shop Local: I always recommend shopping at a farmers market. They are a great place to find fresh, seasonal produce and health-conscious items. When at these markets, look for organic choices. This is important because organic fruits and vegetables are grown without synthetic pesticides and chemicals, making them a healthier option for you and better for the environment.

Farmers markets are also great because you’re buying directly from local growers, ensuring your food is as fresh as possible—sometimes picked just hours before. Plus, you’re supporting your local community and building a more sustainable food system. For more information on pesticides and how they affect our food take a look here!

2. Must-Have Pantry Staples for Healthy Eating

If you’re looking to maintain a balanced, low-gluten and low-dairy diet, there are some key items I always recommend. On my Amazon Pantry Swaps, I’ve included these essentials. Gluten-free grains like quinoa, brown rice, and gluten-free oats are fantastic staples.

They provide essential nutrients without causing inflammation or bloating. Dairy alternatives, such as almond milk, coconut yogurt, and cashew cheese, are also important.

These help you avoid the digestive issues often associated with dairy, while still allowing you to enjoy creamy textures and flavors in your meals.

Oils and Omega Fatty Acids: Don’t overlook the importance of healthy oils in your diet. Incorporating Omega-3 fatty acids from sources like chia seeds, flaxseeds, and fatty fish can support heart health and reduce inflammation. I’ve written about the benefits of Omega fatty acids in detail here. Opt for oils like olive oil or avocado oil for cooking and dressings—they’re great for adding flavor and essential nutrients.

3. General Eating Recommendations

Portion Control: One of the easiest ways to maintain a balanced diet is by practicing portion control. A great rule of thumb is to stop eating when you feel about 7 out of 10 full.

This habit not only helps you listen to your body’s natural hunger cues but also prevents the uncomfortable feeling of overeating. For example, when dining out, consider asking for a to-go box right away and portion out half of your meal before you start eating.

This way, you can still enjoy the flavors without the guilt of overindulging, and you have a delicious second meal ready for later. It's a simple trick that keeps portions in check and leaves you feeling satisfied, not stuffed.

Avoid Hunger Pangs: To keep your energy levels steady throughout the day, it’s important not to let yourself get too hungry. When you wait until you're starving to eat, it can lead to overeating or reaching for the quickest (and often unhealthiest) option available.

Instead, try eating regular meals and keeping healthy snacks on hand to avoid those "hangry" moments. I recommend keeping snacks like granola bars, jerky, or mixed nuts nearby—in your bag, car, or at your desk. Having these ready-to-go options ensures you’re always prepared and less likely to grab something unhealthy when hunger strikes unexpectedly. For more snack ideas, especially while traveling, check out my blog post on healthy travel snacks.

Mindful Eating: Practicing mindful eating can make a huge difference in how you relate to food. Take the time to truly savor your meals—slow down, chew thoroughly, and enjoy the flavors and textures. This also means eliminating distractions like your phone or TV during meals, so you can fully focus on what you're eating.

By being more present, you’ll not only appreciate your food more but also become more attuned to your body’s signals, like recognizing when you’re full. This simple practice helps prevent overeating and builds a healthier, more mindful relationship with food.

4. The 80/20 Rule

What It Is: I love the 80/20 rule! This means you focus on healthy eating 80% of the time and allow yourself to indulge in less healthy options 20% of the time. This approach keeps things balanced and enjoyable. For instance, if you eat three meals a day, that allows for two or three meals a week where you can indulge without guilt.

Benefits: The key here is that it’s not just about weight loss—it’s about feeling good overall. Many people notice improved energy levels and mood when they adopt this lifestyle. When you don’t feel deprived, it’s easier to stick to healthier habits long-term.

Self-Care Aspect: Think of eating well as a form of self-care. Nourishing your body is an investment in your long-term health. Embrace the 80% as your commitment to wellness, and don’t feel guilty about enjoying your 20% indulgences! This could mean enjoying a slice of your favorite cake at a celebration or treating yourself to a special meal out.

Cheat Meals: Enjoy those cheat meals! Pay attention to how your body feels afterward—it can give you valuable insights into your eating habits and help you make better choices in the future. If you notice you feel sluggish after a cheat meal, it may prompt you to consider alternatives next time.

5. Stay Consistent with Meal Planning

Plan Ahead: Taking some time each week to plan your meals can make a big difference. It not only helps you stay organized but also reduces the risk of grabbing unhealthy options at the last minute. I usually create a weekly menu to guide my grocery shopping. This can include breakfast, lunch, dinner, and snacks, ensuring you have everything you need for the week.

Batch Cooking: I find that cooking large portions of healthy meals and storing them for the week makes life so much easier. For example, I often prepare a big pot of vegetable soup or a batch of quinoa salad that I can portion out for lunches and dinners. When I have ready-to-eat meals available, it’s much simpler to stick to my healthy eating goals.

Prep Snacks: Keep nutritious snacks on hand to satisfy those cravings. Options like cut-up veggies with hummus, fresh fruit, or mixed nuts are great choices. Having healthy snacks available helps prevent reaching for unhealthy alternatives. I also like to pre-portion snacks into small containers or bags to make grabbing something quick and easy.

Balance Your Plate: Aim to fill your plate with a mix of lean protein, healthy fats, and fiber-rich carbs. This balance keeps you full and energized, supporting your overall health. For instance, a balanced meal might include grilled chicken, roasted sweet potatoes, and steamed broccoli drizzled with olive oil. This way, you’re not only nourishing your body but also enjoying a variety of flavors and textures.

Mindful Eating

Remember that it’s not just about the food on your plate—it's about nurturing your body and mind. Taking small, intentional steps can lead to significant changes in how you feel and experience life.

If you’re ready to chat further dig deeper and make lasting transformations, I invite you to explore my Well-Being Accelerator program.

This personalized one-on-one coaching is specifically designed for busy individuals like you, helping you transition from feeling tired and overwhelmed to energized and truly loving life. Together, we can create a customized path that prioritizes your well-being, allowing you to thrive in both your personal and professional life. Let’s take this journey together!