Mindful Eating: Practical Ways to Prep, Eat & Nourish

Good nutrition is an essential part of overall wellbeing. Making mindful choices about what we eat can support healing, improve energy levels and enhance our quality of life. Whether you’re managing a chronic condition, recovering from surgery or simply striving to eat a more balanced diet, these practical tips will help you make the most of every meal.

Mind Your Meds

Did you know that some medications don’t mix well with certain foods? Always read the warning labels on your prescriptions, and talk to your doctor, Elara Caring nurse or pharmacist about any food-related precautions specific to your health needs.

Additionally, certain foods can either help or hinder your chronic illness. For example, some foods can trigger symptoms related to diabetes, heart disease or digestive issues, while others may support healing. Consult your healthcare provider to understand which foods are best for you.

Heal with Good Nutrition

Rather than focusing on what you can’t eat, shift your mindset to prioritize foods that are nutritionally “worth it.”

Before indulging, ask yourself: Does this food provide essential nutrients? For example, avocados are high in calories, but they’re also packed with vitamins C, E, K, B6, potassium and omega-3 fatty acids—making them a smart choice.

If you’re recovering from surgery or a hospitalization, your body needs fuel to heal. Choose nutrient-dense foods that provide the vitamins and minerals essential for recovery.

Read the Labels

Understanding food labels is key to making informed choices. Here’s what to watch for:

• Serving Sizes: A package labeled “100 calories” may seem healthy, but check the servings—if there are 10 per package, that’s actually 1,000 calories!
• Added Sugars: Ingredients like high-fructose corn syrup, cane sugar, molasses and juice concentrate indicate added sugars.
• Hidden Sugars: Look for words ending in “-ose” (e.g., dextrose, fructose, glucose, sucrose, maltose)—these are all forms of sugar.

Hidden Sugars: Find Where They Lurk

Sugar sneaks into unexpected foods. While it’s easy to recognize sweets as high in sugar, be mindful of these surprising sources:

• Regular soda
• Fruit drinks/juice
• Sports drinks
• Lattes
• Muffins & bagels
• Granola
• Salad dressings
• Ketchup & mayo
• Pasta sauce
• Teriyaki & hoisin sauces

Being aware of these hidden sugars can help you make healthier choices.

Plan Your Meals & Snacks

Meal planning is about creating a sustainable, balanced approach to eating—not restrictive dieting. Here’s how to get started:

• Plan Before You Shop: Make a list of healthy foods you enjoy.
• Don’t Forget Snacks: Include nutritious snacks to avoid unhealthy cravings.
• Stick to Your List: Avoid impulse buys at the grocery store.

Put a Rainbow on Your Plate

A variety of colorful fruits and vegetables provides a diverse range of nutrients. Try this grocery game:

• Pick one produce item for each color: red, orange, yellow, green, blue and purple.
• Next week, mix it up by choosing different items in each color category!

Cook and Prep with Safety in Mind

• Store healthy food options at eye level for easy access.
• Clean up spills immediately to prevent slips and falls.
• Wear sturdy, non-slip shoes when cooking.
• Use a sturdy step ladder to safely reach upper shelves.

Helpful Resources

For additional guidance on nutrition and mindful eating, check out these trusted resources:

• ChooseMyPlate.gov – A tool to help you visualize portion sizes and create balanced meals
• eatright.org – A resource from the Academy of Nutrition and Dietetics with expert tips on food, health, and fitness

Making mindful food choices can positively impact your health, energy and wellbeing. Elara Caring’s in-home care services can support you in living a healthier, happier life.

If you need help grocery shopping or cooking nutritious meals, read about our Personal Care Services offerings.

For assistance managing chronic conditions, learn more about our Skilled Home Health services and programs.

Get in touch with Elara Caring today to learn what services can help you reach your own health goals.