Healthy Eating Guide

Adjusting Your Eating Habits

1. Use Mindful Eating Strategies

Mindful eating

Practice mindful eating to savor your meals and control how much you eat. Pay attention to your food and eliminate distractions while eating.

  • Turn off the TV and put away your phone.
  • Chew slowly and enjoy each bite.
Eat until you're 80% full

Eat Until You're 80% Full

Practice mindful eating by stopping when you are 80% full, to avoid overeating and aid digestion.

Savor each bite and chew thoroughly

Savor Each Bite

Chew your food thoroughly and savor each bite to enhance digestion and enjoy the flavors fully.

Sit down and avoid distractions

Sit Down and Focus

Sit down at the table and eat without distractions like TV or mobile phones to be fully present during meals.

Take smaller bites

Take Smaller Bites

Take smaller bites to better savor the flavor and make digestion easier on your body.

Maintain good posture

Maintain Good Posture

Maintain good posture while eating to aid digestion and stay focused on your meal.

Don’t talk with your mouth full

Don't Talk While Eating

Focus on your food and avoid talking with your mouth full to engage fully with your meal.

2. Get into the Habit of Reading Labels

Reading food labels

Reading food labels helps you avoid unhealthy ingredients like added sugars or trans fats. Check the nutrition facts to ensure the food is healthy.

  • Look for low-fat, low-sodium, and sugar-free options.

3. Measure Your Food to Ensure Proper Portions

Measuring food portions

Portion control is key to healthy eating. Always measure out servings according to package instructions to avoid overeating.

  • Use measuring cups for accurate portion sizes.

4. Keep Unhealthy Items Out of Your Environment

Healthy food environment

Keep tempting, unhealthy foods out of your home to reduce the chance of eating them. Create a healthy food zone in your kitchen.

5. Swap Unhealthy Foods for Healthier Versions

Healthy food swaps

Making simple swaps can help improve your eating habits without much effort. Find healthier alternatives to the foods you enjoy.

  • Swap potato chips for carrot chips or baked chips.
  • Replace high-fat dips with guacamole or yogurt-based dips.

6. Work with a Therapist to Control Emotional Eating

Emotional eating

If you eat to cope with emotions, working with a therapist can help. Find healthier ways to manage stress without turning to food.