Mindful Eating - Tips for Eating a Balanced Diet by Sydney Welch
Have you ever finished a meal and realized you barely tasted it?
In today’s fast-paced world, it’s easy to rush through meals while distracted by screens, work, or daily stress.
But what if you could transform the way you eat, making it a more enjoyable and nourishing experience?
That’s where mindful eating comes in.
Mindful eating is the practice of fully engaging with your food—paying attention to its taste, texture, and how it makes you feel.
By tuning into your body's hunger and fullness cues without distractions, you can develop a healthier relationship with food while ensuring balanced nutrition. Below are a few of my top tips and tricks to help you eat more mindfully and maintain a well-rounded diet.
Aim for the Plate Method
Canada’s Food Guide recommends the Plate Method as a tool for eating a balanced, nutritious meal. By following this model, you can feel satisfied with your hunger and confident that you have consumed a nutrient-dense meal. The method suggests:
- 1/2 of the plate consisting of vegetables & fruits
Examples: Spinach, kale, root vegetables, berries, stone fruits, etc. - 1/4 of the plate consisting of protein & healthy fats
Examples: Lean meats, fish, plant proteins (legumes, nut butters), nuts & seeds, etc. - 1/4 of the plate consisting of carbohydrate-rich foods
Examples: Brown rice, quinoa, barley, oats, whole grain bread, etc.
Eat Nutrient-Dense Foods
Nutrient-dense foods contain essential macronutrients (carbohydrates, protein, and fats) and micronutrients (vitamins and minerals). These nutrients play a critical role in maintaining energy levels and overall health.
- Protein Sources: Lean meats, legumes, eggs & dairy products, fish & shellfish.
- Carbohydrate-Rich Foods: Whole grains, fruits (apples, bananas, mangoes), root vegetables, legumes (beans, lentils, etc.).
- Healthy Fats: Nut & seed butters, fatty fish (salmon, mackerel), avocado, olive oil, nuts & seeds, dairy products.
Choose Foods That Make You FEEL Good
While nutrient-dense foods provide essential nutrients, they can also positively impact brain health and energy levels.
- Brain-Boosting Foods: Leafy greens (spinach, kale, Swiss chard), omega-3-rich fish (salmon, herring, black cod), nuts & seeds.
- Energy-Boosting Foods: B-vitamin-rich foods such as whole grains, eggs, legumes, meat, chicken, and fish (salmon).
A healthier brain suggests a healthier body, and the healthier our body, the better we feel!
Limit Distractions
Eating meals in a distracting environment can lead to overeating and discomfort. When distractions are removed (i.e. TV, computer, phone), you can savor your meal and become more aware of your hunger and fullness cues.
- Take the time to pause between bites and chew slowly.
- Be present in the moment while eating.
- Engage with your food to promote mindfulness and intuitive eating.
Listen to Your Body!
At the end of the day, you know your body best. Aim for nutritious foods and pay attention to how they make you feel.
- Follow the Plate Method.
- Limit distractions during meal times.
- Listen to your hunger and fullness cues.
By being mindful of how your body feels, you can develop healthier eating habits naturally. Pay attention to your energy levels, nourish yourself when hungry, and recognize your satiation—over time, these mindful eating behaviors will become second nature!
Stay tuned for next month’s edition of our nutrition series!
About Me
Hi! I’m Sydney, a Toronto-based nutritionist specializing in lifestyle and sports nutrition.
My passion for nutrition spans eight years of university, two degrees (HBA Kinesiology & BASc Nutrition), two years of in-field experience, and one season with a professional sports team.
Throughout my education and nutrition-related endeavours, I’ve developed many different philosophies in regard to food, but one has always remained constant—mindful eating.
If you’re looking for personalized nutrition guidance or want to learn more about mindful eating, feel free to reach out!
Sydney Welch, Nutritionist
BASc Nutrition, HBA Kinesiology
IG: @sydneywelchnutrition
Email: sydneywelch18@gmail.com