Mindful Eating - Tips for Eating a Balanced Diet

Written By Sydney Welch

Mindful eating is the act of paying full attention to the experience of eating. Focusing on the taste, texture, and sensations of food, while tuning into your body’s hunger and fullness cues without distraction. It involves choosing foods that feel right to you in the moment, while focusing on their nutritional content. Below are a few of my tips and tricks for mindful eating of a balanced diet:

1. 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, one can expect to feel satisfied with their hunger, and confident that they have consumed a nutrient-dense meal. The method suggests:

  • 1/2 of the plate consisting of vegetables & fruits

    • Ex: spinach, kale, root vegetables, berries, stone fruits, etc.

  • 1/4 of the plate consisting of protein & healthy fats

    • Ex: lean meats, fish, plant proteins (legumes, nut butters), nuts & seeds, etc.

  • 1/4 of the plate consisting of carbohydrate-rich foods

    • Ex: brown rice, quinoa, barley, oats, whole grain bread. etc.

2. Eat Nutrient-dense Foods

Nutrient-dense foods are those made up of macronutrients and micronutrients. Macronutrients are nutrients that the body requires in larger amounts, while micronutrients are needed in smaller amounts, such as vitamins and minerals.

Protein, carbohydrates, and fat are essential macronutrients needed in the body, and luckily, they can be found in most foods! Foods high in protein include lean meats, legumes, eggs & dairy products, and fish & shellfish. Carbohydrate-rich foods consist of whole grains, fruits such as apples, bananas, & mangoes, root vegetables, and legumes (beans, lentils, etc.). Healthy fats include nut & seed butters, fatty fish (salmon, mackerel), avocado, olive oil, nuts & seeds, and dairy products.

3. Choose foods that make you FEEL good

While nutrient-dense foods provide the body with essential nutrients (including carbohydrates, protein, and fats), they can also play a positive role in overall brain health and energy levels. Leafy greens such as spinach, kale, and swiss chard, as well as omega-3 rich foods fatty fish (salmon, herring, black cod) and nuts & seeds, have been linked to positive brain functioning and overall cognition. A healthier brain suggests a healthier body, and the healthier our body, the better we should feel!

Additionally, foods rich in B vitamins have been linked to supporting energy levels in the body, ultimately improving the way we feel. The more energy we have, the easier it is to perform daily activities and stay alert. These vitamins can be found in whole grains, eggs, legumes, meat, chicken, and fish (salmon).

Thus, when choosing food options, aiming for those rich in omega-3s and vitamin B12 can help us throughout the day and ensure that we are feeling energized and fueled.

4. Limit Distractions

Eating meals in a distracting environment can often lead to overeating, and ultimately, discomfort. When distractions are removed (i.e. TV, computer, phone), one can savour their meal and be more aware of their hunger and fullness cues. Taking the time to pause between bites and chew slowly can better connect us to our body, ultimately helping with This can also help with mindfulness and intuitive eating.

5. Listen to your body!

At the end of the day, you know your body best. Try and aim for nutritious foods, and focus on how they make you feel. Taking the time to follow the plate method, limit your distractions during meal times, and listen to your hunger and fullness cues are great strategies for consuming a healthy diet that is enjoyable! When we are mindful of how our body feels, we become more in-tune with it. 

Pay attention to your energy levels, nourish yourself when hungry, and understand your satiation, and your healthy eating behaviours will become second nature!

Sydney Welch