Mindful Eating: A Strategy for Both Weight Loss and Allergen Management

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Essential Mindful Eating Practices

The Basics

  • • Eat without distractions
  • • Chew thoroughly (15-30 times)
  • • Use smaller plates
  • • Put utensils down between bites
  • • Take 20-30 minutes per meal

Mindful Portions

  • • Cup your palm = protein portion
  • • Closed fist = veggie portion
  • • Cupped hand = carb portion
  • • Thumb = fat portion
  • • Wait 10 mins before seconds

Safe Meal Templates

Breakfast (300-400 cal)

  • • GF oats + berries
  • • Chia pudding + fruit
  • • Quinoa breakfast bowl
  • • Green smoothie bowl
  • Protein: 15-20g

Lunch (400-500 cal)

  • • Buddha bowl
  • • Quinoa salad
  • • Lettuce wraps
  • • Bean-based soup
  • Protein: 20-25g

Dinner (400-500 cal)

  • • Stir-fry + rice
  • • Lentil curry
  • • Baked fish + veg
  • • Sheet pan dinner
  • Protein: 20-25g

Smart Snacking Strategy

100 Cal Snacks

  • • 1 apple + 12 almonds
  • • 2 rice cakes + hummus
  • • 3 cups air-popped corn
  • • 1 cup berries + seeds
  • • Veggie sticks + guac

200 Cal Snacks

  • • Smoothie (dairy-free)
  • • GF toast + avo
  • • Trail mix (1/2 cup)
  • • Rice cake + nut butter
  • • Quinoa energy balls

Track Your Journey

Daily Log

  • • Meal timing
  • • Hunger levels (1-10)
  • • Fullness after meals
  • • Water intake
  • • Energy levels

Weekly Check

  • • Weight trends
  • • Measurements
  • • Photo progress
  • • Mood patterns
  • • Sleep quality

Monthly Review

  • • Overall progress
  • • Pattern recognition
  • • Goal adjustments
  • • Strategy updates
  • • Success celebration