Satiated! A Reflection On Eating Well

As someone who is passionate about food, eating has been a fundamental part of my life. I savor every bite and it is often something I look forward to. But in recent times, I’ve begun to truly appreciate eating a satisfying and nutritionally balanced meal, particularly as I recognize how integral food is to overall health and well-being.

I know that a healthy and nutritious diet should consist of protein, vegetables, whole grains, fruits, healthy fats, and limited amounts of sugars and starches. However, a big problem I’ve encountered is how difficult it is to fill up without exceeding the necessary amounts of food. This can lead to an unhealthy and full feeling, an experience that can easily be prevented.

What has worked for me is actually focusing on feeling “satiated”. This means consciously eating slower, chewing thoroughly and in an engaged manner, and listening to your body for fullness cues. I find it helpful to place a utensil down in between each bite, really focusing on the flavors, texture and aroma of the meal. I like to use smaller bowls, and break the meal up into different segments or plates. And I limit beverages with meals so as not to fill up on fluids.

Another thing that has been successful is pre-planning meals, and when I am planning, focusing on higher protein options such as eggs, dairy, fish, or a combination of beans and whole grains. With such meals I feel full and energetic, yet I don’t experience the bloated and sluggish feeling that can often be a result of eating too much or an overabundance of unhealthy options.

At the end of the day, food is an important part of life, and by learning to appreciate meals, as well as recognizing fullness cues, eating has become a delightful and pleasant experience. This enables me to feel content and satiated without overeating or straying from a healthy and balanced diet.