Healthy Eating for Healthy Living (… and Weight)

fruits and vegetables

Healthy Eating for Healthy Living (… and Weight)

In our world of fast foods; microwave dinners; eating on the run; and weight obsession; it’s sometimes hard to find pleasure in eating. In this issue of our newsletter, we will explore a concept called “Consciousness in Eating” which is critical to maintaining health and achieving a healthy weight. Consciousness in eating involves thinking about what you eat and how you eat and making eating an enjoyable experience.
Below are a few tips that you can incorporate into your daily eating habits in order to affect change for you and your entire family.

  • How often do you eat your meals in the car; off of your child’s plate; or in front of
    the television? Try to eat most of your meals while sitting down at a table and
    eating off of your plate.
  • Make eating a social experience. Use mealtimes to gather with family and friends
    and enjoy each other’s company. Allow each family member to take their turn in
    relating something which happened that day.
  • Clearing plates once you have finished eating if you are still sitting at the table
    prevents “grazing” once you are satisfied.
  • Slow down! It takes about 20 minutes for messages of fullness (known as satiety) to
    reach your brain. Eat until you feel 75% full and then give yourself some time
    before you reach for more.
  • Portion control is key! Use a small plate- your food will look more plentiful than a
    small portion on a large plate. Take a small helping first- you can always take more
    but it’s difficult for many of us to leave food on our plates.
  • Avoid skipping meals or constantly denying yourself. When we feel hungry, we
    tend to eat far more than we would otherwise. When we feel deprived, we often end
    up bingeing.
  • Indulge sometimes. I am a strong believer that chocolate (or any other of your
    favorite comfort foods) is good for you! The key is to take small portions and to
    thoroughly enjoy what you eat- guilt-free!
  • Try to live by the 80%-20% rule: eat healthfully 80% of the time, and allow
    yourself dietary pleasures and slip-ups 20% of the time.
  • Remember: It takes about two weeks to make the change to a healthy diet and eating
    pattern… The rewards are tremendous.


Please Note: This information is for educational purposes only. Consultation with a licensed health care practitioner is recommended for anyone suffering from a health ailment.

You are free to use the information in this newsletter or pass it on to others, but please keep it intact and credit it to Dr. Leat Kuzniar, ND.

Dr. Leat Kuzniar ND
Dr. Leat Kuzniar ND

Dr. Kuzniar is a board member of the New Jersey Association of Naturopathic Physicians and is also a member of the Gastroenterology Association of Naturopathic Physicians. She currently holds a State of Vermont Naturopathic Physician license (as New Jersey does not yet offer licensing for Naturopathic doctors).