How Not to Eat: Meal Planning, Mindful Eating & More

Introduction

Eating is a basic human need that provides us with the energy and nutrients needed to live a healthy life. But there’s more to it than just consuming food — how we eat is just as important. Eating in a way that’s beneficial to our health requires us to be mindful of our food choices, plan ahead, and practice other healthy habits.

But what exactly does “not eating” mean? According to the National Eating Disorders Association, not eating can refer to a range of behaviors, including drastically reducing calorie intake, skipping meals, or avoiding certain foods or food groups altogether. People may choose to not eat for a variety of reasons, such as dieting, disordered eating patterns, or cultural or religious beliefs.

Plan Meals Ahead of Time

Meal planning is an effective way to ensure you’re getting the nutrition you need without having to think about it every day. Planning ahead allows you to control your portion sizes and make sure you’re eating balanced, nutritious meals. It also helps you save time and money and reduces stress when it comes to deciding what to eat.

Registered dietitian nutritionist Marisa Moore says, “Planning meals ahead of time helps you to create meals that are nutritious and satisfying. When you have a plan, you can shop for all of the ingredients you need and prepare meals in advance so they’re ready to go. This makes it easier to stick to your plan and stay on track with your health goals.”

Here are some tips for successful meal planning:

• Make a grocery list based on your meal plan.
• Buy fresh, seasonal produce when possible.
• Prepare ingredients in advance — chop vegetables, cook grains, etc.
• Cook enough for leftovers to use for other meals.

Mindful Eating

Mindful eating is another important part of eating in a healthy way. Mindful eating involves paying attention to your body’s cues and eating only when you’re hungry. It also means being aware of why you’re eating and how food makes you feel physically and emotionally.

Registered dietitian Christy Brissette says, “When you’re mindful of your eating habits, you’re better able to recognize when you’re full and when you’re truly hungry. This can help you make healthier decisions about what to eat and how much to eat.”

Here are some strategies for practicing mindful eating:

• Eat slowly and savor your food.
• Pay attention to hunger and fullness cues.
• Avoid distractions like TV or phones while eating.
• Be aware of your thoughts and feelings around food.

Avoid Skipping Meals

Skipping meals can lead to unhealthy eating habits and cause nutrient deficiencies. Research published in Nutrients found that skipping breakfast is associated with an increased risk of obesity, diabetes, and cardiovascular disease.

Registered dietitian Sarah Koszyk says, “Eating regularly throughout the day helps keep your blood sugar levels stable, which leads to better concentration and improved mood. Eating breakfast also helps you get the vitamins and minerals you need to start your day off right.”

Here are some tips for avoiding skipped meals:

• Prepare meals and snacks ahead of time.
• Keep healthy snacks on hand for times when you’re short on time.
• Eat smaller, more frequent meals throughout the day.
• Find ways to fit meals into your schedule, even if it’s just a small one.

Eat Slowly

Eating slowly has been linked to a number of health benefits, including improved digestion, increased satisfaction from meals, and weight loss. A study published in the Journal of Clinical Endocrinology and Metabolism found that slower eating was associated with lower body mass index and waist circumference.

Registered dietitian Jessica Cording says, “Eating slowly gives your body time to process the signals that tell you when you’re full. It also helps you enjoy your food and savor the flavors.”

Here are some strategies for eating slowly:

• Put down your utensils between bites.
• Chew each bite thoroughly.
• Focus on the taste, smell, and texture of your food.
• Take your time and enjoy your meal.

Drink Water Before Meals

Drinking water before meals is a simple but effective way to improve your eating habits. Studies have shown that drinking water before meals can help you eat less and lose weight. A study published in Obesity found that participants who drank two cups of water before meals lost an average of 4.4 pounds over 12 weeks.

Registered dietitian Maya Feller says, “Drinking water before meals helps you feel full faster, so you’re less likely to overeat. It also helps your body absorb the nutrients from the food you eat.”

Here are some tips for drinking water before meals:

• Start your meal with a glass of water.
• Drink a glass of water before each snack.
• Carry a water bottle with you throughout the day.
• Choose water instead of sugary drinks.

Conclusion

Eating in a healthy way is essential for staying energized and maintaining overall wellness. To ensure you’re getting the nutrition you need, it’s important to practice mindful eating, plan meals ahead of time, avoid skipping meals, eat slowly, and drink water before meals. With these tips, you’ll be well on your way to developing healthy eating habits that will serve you for life.

So take the time to nourish your body and nurture your mind. Eating isn’t just about survival — it’s about thriving.