Mindful Eating: Why HOW You Eat Matters Just as Much as WHAT You Eat

What if improving your health wasn't just about changing the foods you eat, but also changing your relationship with food?

As a Nutrition Therapist, I spend a lot of time talking to people about what they're eating. Are they getting enough protein? Are they eating enough vegetables? Are they consuming a lot of ultra-processed foods? Are they eating enough throughout the day?

All of those things matter, of course.

But something I think gets overlooked far too often is HOW we're eating and how we FEEL about the food we're eating.

Are you rushing through meals? Eating while scrolling on your phone? Feeling guilty after having dessert? Labeling certain foods as "bad" and then beating yourself up when you eat them?

If any of that sounds familiar, it's time to talk about mindful eating.

Because having a healthy relationship with food is just as important as making nutritious food choices.

First, Let's Stop Labeling Food as "Good" or "Bad"

This is something I really want people to understand.

Food is food. It's fuel and nourishment for our bodies, and different foods provide different things.

Of course, some foods are more nutrient-dense than others. A meal made with quality protein, healthy fats, and vegetables is going to provide a different nutritional benefit than a bowl of ice cream.

I'm not going to pretend those two things are nutritionally equivalent, because they're not.

But that doesn't mean eating ice cream makes you "bad," and eating a salad makes you "good."

Your food choices do not determine your worth, and one meal does not determine your health.

I see so many people get caught in this cycle of eating really well for a few days, having something they consider unhealthy, feeling guilty about it, and then deciding they've completely ruined their progress.

But why?

You enjoyed a meal. That's it!

If you choose to eat something that isn't particularly nutritious, acknowledge that you're making that choice, enjoy it, and move on.

You don't need to punish yourself with an extra workout, skip your next meal, or promise to start over on Monday.

Just go back to your normal routine.

The more we can remove guilt and judgment from food, the easier it becomes to build a healthy relationship with eating.

How My Family Practices the 80/20 Lifestyle

If you've followed me for a while, you probably know that I'm a big believer in the 80/20 lifestyle.

In our home, we eat very clean. We prioritize whole foods, quality animal proteins, healthy fats, vegetables, and minimally processed ingredients.

We don't keep foods made with seed oils, ultra-processed snacks, or sugary treats in the house as part of our regular routine.

That's simply how we choose to eat as a family, and it works really well for us.

But here's the thing.

We eat this way at home so that when we're NOT at home, we don't feel the need to be as strict.

When we go to a restaurant, attend a birthday party, travel, or celebrate a holiday, I don't want to spend the entire time worrying about every ingredient in my food.

I want to enjoy the experience!

If we're at a birthday party and my girls want some cake, they can have cake. If we're at a restaurant and something sounds delicious, I'm not going to stress over whether the kitchen used an oil I wouldn't normally cook with.

Does that mean we completely abandon our usual eating habits every time we leave the house? Of course not.

We still make choices that feel good for our bodies.

But we also understand that what we do consistently matters far more than what we do occasionally.

That's the beauty of the 80/20 approach.

For us, the majority of our meals are made from nourishing, whole-food ingredients. That gives us the freedom to be more relaxed about the occasional indulgence without feeling guilty.

And I think that's a much healthier way to live than constantly worrying about eating perfectly.

Now, 80/20 doesn't have to mean literally calculating that 80% of your meals are healthy and 20% aren't. It's a mindset, not a mathematical equation.

It also doesn't mean everyone needs to follow our household food rules.

Your version might look different, and that's okay!

The goal is to build a foundation of nutritious habits that allows you to enjoy life without food becoming a source of constant stress.

What Is Mindful Eating?

Mindful eating is the practice of being present and paying attention while you eat.

It sounds simple, but think about how often we actually do that.

How many times have you eaten lunch while working, scrolled through your phone during dinner, or finished a meal so quickly that you barely remember tasting it?

I've definitely been guilty of this!

We live in a world where we're constantly rushing from one thing to the next, and eating often becomes just another task to check off our list.

Mindful eating encourages us to slow down and reconnect with our bodies.

Instead of eating on autopilot, we begin noticing things like:

• How hungry we actually feel before a meal.

• The flavors, smells, and textures of our food.

• Whether we're enjoying what we're eating.

• When we're beginning to feel satisfied.

• How different foods make us feel afterward.

• Whether we're eating because we're hungry, bored, stressed, or simply because food is available.

And the best part? You don't need to follow a complicated program or buy anything to start practicing it.

You just need to become more intentional.

Your Nervous System Plays a Role in Digestion

Here's something I talk about with my clients often.

Digestion isn't just about the food you're eating. Your nervous system plays an important role, too.

Your autonomic nervous system has two major branches that influence how your body responds to different situations.

The sympathetic nervous system is associated with your "fight or flight" response. It's what helps you respond to stress and perceived threats.

The parasympathetic nervous system is often referred to as your "rest and digest" system.

When you're feeling calm and relaxed, your body is generally better positioned to carry out normal digestive functions.

But when you're stressed, anxious, or rushing through a meal, your digestive experience can change.

Stress can influence gut movement, digestive sensations, and how comfortable you feel after eating. For some people, it may contribute to symptoms like bloating, stomach discomfort, or changes in bowel habits.

Now, this doesn't mean your body suddenly stops digesting food every time you're stressed. Our bodies are much more resilient than that!

But it does mean that creating a calmer environment around meals can be a helpful way to support digestion.

Think about the difference between scarfing down lunch while answering emails and sitting down to enjoy a meal without distractions.

You're eating the same food, but the experience is completely different.

This is one of the reasons I encourage my clients to slow down, take a few breaths before eating, and actually enjoy their meals.

It's such a simple habit, but it can make a meaningful difference in how you experience food.

7 Simple Ways to Practice Mindful Eating

You don't need to completely change your routine overnight. Start with one or two of these habits and build from there.

1. Slow Down!

This is probably one of the biggest things I encourage people to work on.

So many of us eat WAY too fast.

When you're rushing through a meal, it's easy to eat past the point of comfortable fullness before you've had a chance to recognize how satisfied you feel.

Try putting your fork down between bites or taking a moment to actually taste your food before reaching for more.

You don't need to set a timer or make every meal last 30 minutes. Just slow down enough to enjoy it.

2. Chew Your Food Thoroughly

Digestion begins in your mouth!

Chewing breaks food into smaller pieces and mixes it with saliva, which contains enzymes that begin breaking down certain carbohydrates.

When you barely chew your food before swallowing, you're skipping over an important part of the digestive process.

Try paying attention to how thoroughly you're chewing.

You don't need to count every bite. Just chew until your food is comfortably broken down before swallowing.

It's amazing how much more you notice the flavors and textures of food when you actually take the time to chew it.

3. Put Your Phone Away

I know, I know. This one can be hard!

But eating while scrolling, watching videos, or answering emails makes it easy to lose track of what and how much you're eating.

Try having at least one meal a day without your phone or television.

Sit at the table, enjoy your food, and if you're eating with family, use that time to connect.

You might be surprised how much more satisfying a meal feels when you're actually paying attention to it.

4. Take a Few Deep Breaths Before Eating

If you're coming straight from a stressful meeting, dealing with the kids, or rushing around the house, give yourself a moment before digging into your food.

Take three slow, comfortable breaths.

Relax your shoulders.

Put your phone down.

Give yourself permission to sit and enjoy your meal.

Slow breathing can help you feel calmer, and that calmer state may make eating a more comfortable experience.

It takes less than a minute!

5. Pay Attention to Your Hunger and Fullness Cues

When was the last time you stopped halfway through a meal and asked yourself, "Am I still hungry?"

A lot of us have become so accustomed to finishing everything on our plates that we forget to check in with our bodies.

Before eating, notice how hungry you feel.

During your meal, pause occasionally and see how you're feeling.

Are you still hungry? Are you comfortably satisfied? Are you eating more because the food tastes good?

There's no judgment here.

Sometimes you'll choose to keep eating because something is delicious, and that's okay too!

The goal is simply to become more aware of your body's signals.

And remember, hunger and fullness cues can be affected by stress, medications, medical conditions, and eating history. They're useful information, but they aren't rules you have to follow perfectly.

6. Actually Enjoy Your Food

Healthy eating should NOT mean eating bland, boring meals for the rest of your life.

Please season your food!

Use herbs, spices, garlic, quality fats, and whatever else makes your meals delicious.

Food should be nourishing, but it should also be enjoyable.

And if you're having something indulgent, enjoy that too.

Have the dessert. Taste it. Appreciate it.

There's no point in choosing to eat something you love if you're going to spend the entire time feeling guilty about it.

7. Stop Trying to Make Every Meal Perfect

This might be the most important tip of all.

You don't need to eat perfectly to be healthy.

You don't need to have the most nutritious meal at every single opportunity.

And you definitely don't need to start over every time you eat something outside your usual routine.

Some meals will be beautifully balanced with protein, vegetables, and healthy fats.

Other meals might be pizza at a birthday party or a bowl of cereal (my guilty pleasure).

Both can have a place in your life.

What matters is the overall pattern of how you nourish yourself, not whether every single meal checks every box.

Can Mindful Eating Help With Weight Management?

This is a question I get often.

Mindful eating can be a useful tool for people who are working on their weight, but not because it magically causes weight loss.

It's helpful because it encourages awareness.

When you're eating more slowly, paying attention to hunger and fullness, and recognizing emotional or distracted eating patterns, you may find it easier to make choices that support your goals.

Research suggests mindful eating approaches can help improve eating behaviors, including certain patterns of emotional or uncontrolled eating. However, evidence for consistent weight loss is mixed.

And that's important to understand.

Mindful eating isn't another weight loss diet.

It's a practice that can help you develop a healthier relationship with food.

For some people, that may support weight management. For others, the biggest benefits may be feeling more comfortable around food, enjoying meals more, or reducing guilt.

Those are valuable improvements too!

What If You Eat Something Unhealthy?

Let's say you're at a restaurant and decide to order a burger and fries.

You enjoy every bite.

Then afterward, that little voice starts creeping in.

"I shouldn't have eaten that."

"I was doing so well."

"I guess I'll have to eat really clean tomorrow."

Sound familiar?

Here's what I'd encourage you to do instead.

Acknowledge your choice and move on.

You chose to have a burger and fries. You enjoyed it. Great!

Your next meal doesn't need to be smaller to compensate. You don't need to skip breakfast tomorrow or exercise extra hard.

Just return to your normal eating habits.

One meal doesn't erase weeks or months of progress.

And if you notice that certain foods consistently make you feel uncomfortable, that's useful information too. You can make future choices based on how your body responds, without attaching guilt or shame to those decisions.

I want people to understand that being intentional about nutrition and having a relaxed relationship with food are not mutually exclusive.

You can do both.

The Goal Is Nourishment, Not Perfection

If there's one thing I hope you take away from this, it's that taking care of your body should not feel like a constant battle with food.

I absolutely believe that food quality matters. I'm passionate about whole foods, quality ingredients, and understanding how nutrition impacts our health.

But I'm equally passionate about helping people create habits they can maintain for the rest of their lives.

I don't want my clients to feel like they can't go to a birthday party, enjoy a holiday meal, or eat at a restaurant without worrying about ruining their progress.

And I certainly don't want my girls growing up thinking they should feel guilty for enjoying a piece of cake.

I want them to understand that food nourishes our bodies, helps us grow, gives us energy, and can also be part of celebrations, traditions, and making memories.

That's the balance I want for my family, and it's something I encourage my clients to work toward as well.

Eat nourishing foods most of the time. Slow down and enjoy your meals. Listen to your body. And when you choose to indulge, enjoy it and move on.

Your health is shaped by the habits you practice consistently, not one meal.

Need Help Finding a Balance That Works for You?

If you're struggling with cravings, weight management, digestive issues, or simply feeling overwhelmed by all the conflicting nutrition advice out there, I'd love to help.

As a Nutrition Therapist and Metabolic Balance® Coach, I work with clients to understand what may be contributing to their symptoms and build personalized nutrition and lifestyle habits that make sense for their bodies.

I offer a free 30-minute Root Cause Strategy Session where we can talk about what's going on and what your next steps could look like.

No pressure or obligation. Just a conversation about your health and how I may be able to help.

Book your free 30-minute Root Cause Strategy Session and let's figure out what your next step should be.

About Briana

Briana Caldera, NTM, is a Nutrition Therapist and Certified Metabolic Balance® Coach and the founder of Nourish & Thrive in the Denver, Colorado area. She specializes in personalized, root-cause nutrition for adults struggling with weight, low energy, blood sugar imbalance, digestive concerns, and other symptoms that haven't improved with generic nutrition advice.

Her approach combines personalized nutrition, bloodwork-based Metabolic Balance® plans, microbiome testing, practical lifestyle changes, and ongoing accountability to help clients understand their bodies and create habits that last.

Subscribe to my newsletter

Get nutrition and lifestyle tips from me right to your inbox! No spam, ever.

Address

9729 W. Coal Mine Ave
Littleton, CO. 80128

Contacts

303-578-8333
briana@thrivewithbriana.com

Privacy Policy | Terms of Use | Health Information Disclaimer