Now that you are noticing what you are eating (Part 1) and how you feel (Part 2), the next step in Mindful Eating is about Heathy-er Eating, making small incremental lifestyle changes that lead to long term health. That doesn’t mean you have to cut out all of your favorite foods, never to eat them again. It just means making smarter choices – most of the time. And when you really want that special sweet treat or deep fried goodie – have it, savor it and do not feel guilty about it. Just remember to be mindful while you’re eating it so you can really enjoy it.

Don’t make any food banned – it will only make you want it more and then you’ll eat 3 instead of 1 because you’re feeling deprived. This is not about feeling deprived or like food will never be enjoyable again. It’s quite the opposite actually. Make smarter choices most of the time. You’ll start to feel healthier and happier. And that is what will motivate you to keep making those smart choices. It’s really about being aware of how you feel and what foods support you in being your best self.
So that all sounds good but the big question is how. You’ve already made great progress with noticing what you eat and how it makes you feel. Now it’s about making small changes toward healthy-er eating. Some examples may be using half as much butter as you usually do on your bread or pasta. Or maybe using a combination of half butter and half olive oil, gradually increasing the olive oil and cutting back on the butter. Another example may be if you drink soda – drink only half the can, instead of all of it. If it helps, buy the smaller 8 oz. cans to avoid the “I must not waste it” thinking. Here is a list of some other healthy-er options to start incorporating.
Substitute whole grain pasta for regular.
Toss in some vegetables or beans with your tomato sauce or soup. Don’t like whole beans? Blend or mash them. They will help to thicken soups or sauces and add nutrients at well.
Add some cut veggies or salad to your pizza dinner and have one less slice of pizza.
Cut the pepperoni on your pizza into quarters and use less. You’ll still get the flavor without all the fat.
Cut some raw veggies ahead of time and always have them available when you need a quick snack or something crunchy to eat.
Have fruit dipped in dark chocolate for dessert instead of ice cream or cake.
If you have a hard time drinking enough water, add some lemon or lime to it to give it more flavor

I’m sure you can also think of some others that will work for you. Let me know if you need help. That’s why I’m here. To support you in being your best self.