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Do's and Don'ts of Mindful, Normal Eating

Written by Lisa Brown, MS, RD, CDN & Jennifer Medina, MS, RD, CDE, CDN.

Normal eating isn’t perfect, and perfect eating isn’t normal! That said, you can feel a lot better mentally and physically by structuring your meals and snacks and eating them mindfully.


  • Plan what and when you are going to eat each day
  • Eat something every few hours to avoid getting too hungry
  • Plan ahead when eating out
  • Come up with several healthy meal and snack options that you can choose to avoid anxiety and impulsive decision making

How to Create Perfectly Balanced Meals

Written by Lisa Brown, MS, RD, CDN & Jennifer Medina, MS, RD, CDE, CDN.

The carbohydrates, fats and proteins in the foods we eat provide our bodies with energy to fuel our physical activity and digestion, as well as powering our energy-hungry brains.

While our bodies can derive energy from all three of these food components, consuming each in the proper proportion will help you achieve balanced nutrition, maintain energy levels throughout the day, and contribute to longer-lasting satiety.

Below are the categories for each food group:

Vegetables and Fruits

Half of each major meal you consume should be vegetables or fruits. Because fresh fruits and vegetables are high in both water and fiber, and low in fat, these foods are typically low in overall calories. Thus, meals that are composed primarily of vegetables and/or fruits can help you control your total calorie intake.