Nutrition Pt III: Eating

Eating with Intention: Simple Habits to Improve How You Eat

When it comes to nutrition, consistency matters more than perfection. The way we eat is often shaped by habits—some intentional, many not. Whether it's scarfing down food between meetings, eating while driving, or reaching for sweets out of boredom, most of us have room to improve our eating experience.

This post shares a variety of simple, practical strategies to help you eat more intentionally, support digestion, and develop a healthier relationship with food.

1. Stop Multitasking While Eating

One of the easiest ways to improve your eating habits is to eat without distractions. That means:

• No eating while driving.

• No scrolling on your phone.

• No working through lunch.

When you're distracted, you don’t tune into your hunger and fullness cues. You’re more likely to eat impulsively and overconsume, especially when snacks are conveniently within reach.

2. Start with Gratitude

Taking a moment before meals can help ground you in the present. Consider:

• Saying a short prayer.

• Taking a few deep breaths.

• Expressing gratitude for your food.

Whether plant or animal-based, your meal came at the cost of life and energy. Recognizing this sacrifice can help you reconnect with the food you eat and encourage more mindful consumption.

3. Use the 10-Minute Rule

Before reaching for a second serving, pause for 5 to 10 minutes. Give your body time to catch up and send signals of fullness. Many people overeat simply because they eat too quickly.

4. Chew More, Eat Less

Proper chewing helps with digestion. Aim for 15–20 chews per bite. A helpful trick?

• Put your fork down between bites.

• Breathe, relax, and slow the pace of your meal.

This also helps you enjoy the flavors and textures of your food.

5. Limit Liquids During Meals

While hydration is important, drinking large amounts of water with meals can dilute stomach acid, making digestion less efficient. Try sipping water throughout the day rather than gulping during meals.

6. Choose Smarter Sweets

Instead of reaching for processed desserts, opt for natural options like berries or dark chocolate. These are rich in nutrients and much lower in added sugar, helping stabilize your energy and appetite.

7. Rethink Alcohol Intake

Alcohol is one of the biggest sources of hidden calories. If you choose to drink:

• Opt for light beer or lower-ABV options.

• Alternate alcoholic drinks with water.

• Be mindful of how alcohol affects your hunger and choices.

8. Avoid Late-Night Eating

Try to finish your last meal at least 3–4 hours before bedtime. This:

• Improves digestion.

• Helps prevent reflux and heartburn.

• May improve sleep quality and metabolic health.

9. Stick to Consistent Meal Times

Eating at regular times can regulate your body’s rhythms and improve digestion. It also makes it easier to prep meals in advance and reduce reliance on convenience foods.

10. Prioritize Protein Early in the Day

The protein threshold theory suggests that once you’ve consumed adequate protein, your appetite naturally decreases. Try to:

• Front-load protein at breakfast and lunch.

• This may reduce nighttime cravings and snacking.

If you're experimenting with time-restricted eating, consider an earlier eating window (e.g., 8am–4pm or 9am–5pm) to align with natural circadian rhythms.

11. Track What You Eat

When it comes to dietary change people generally have very poor insight. Tracking what you eat for 3-7 days can be very enlightening. There are multiple apps that can help with this, but just hand writing everything you put in your mouth from the time you get up to go to bed can provide insight to what you're really eating. Most people are completely unaware. This may not be the best tool for people with a history of disordered eating and I would recommend speaking with a nutrition professional if you have a personal history of this.

Final Thoughts

Improving how you eat doesn’t require drastic change—it’s about small, mindful shifts:

• Eat without distraction.

• Pause before seconds.

• Chew thoroughly.

• Express gratitude.

• Cut back on late-night eating and alcohol.

Your body doesn’t just care about what you eat—it also responds to how you eat. By cultivating awareness and intention, you’ll not only improve digestion and energy, but deepen your connection to the food that sustains you.