Mindful eating is knowing what you’re eating and how much. Here are some ways to be more mindful as you eat:

  • Nutrition Facts: The nutrition labels on your food can tell you a lot about what you’re eating. Learning to read these labels can help you avoid excess sugar, fat, salt, and calories in your diet. The example nutrition label (below) shows you more about what you can learn when you take a closer look.
  • Eat healthier foods: Did you know that more natural foods are found around the outside edge of the grocery store? That means the processed foods are in the center aisles. Try spending more time shopping around the outside edge. This can help you get more natural grains, fruits, and vegetables in your diet.
  • Drink healthier: Choose water, skim milk / milk alternative, or seltzer water instead of sugary drinks.
  • Eat less sugar: Eat food with 5 grams or less of added sugar per serving.
  • Avoid trans fats: Avoid foods with trans fat, like hydrogenated oil or partially hydrogenated oil. When cooking, use canola oil or olive oil.
  • Plan meals ahead: Planning your meals ahead of time can help you make better choices. You can even try using an app or website for ideas and shopping lists that can help you plan.
  • Avoid eating out: Try to eat at restaurants as little as possible. If you do eat out, take some home. Restaurant portion sizes are often larger than the healthy recommendations. That means you’re eating more sugar, salt, fat, and calories than you should in a healthy meal.