Kristy Morrell, GoldCare's very own dietitian and health coach, shares her top 8 rules for mindful eating and a healthier life. Learn the significance of sitting down to eat, avoiding distractions, and being present during meals. Discover the importance of portion control, eating slowly, and recognizing true hunger. Stay hydrated with spa-infused water and embrace mindful habits to manage weight effectively. Follow Kristy's rules for a healthier, happier you.

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Eating mindfully and staying connected with your body can make a significant difference in maintaining a healthy lifestyle. Kristy Morell, a registered dietitian and health coach, shares her top strategies—Kristy’s Rules—to help you build better eating habits and stay on track with your health goals.

1. No Standing While Eating

When you eat standing up, you are less mindful of what and how much you are consuming. Sitting down to eat allows you to be more in tune with your body, helping you recognize fullness and enjoy your food more.

2. Avoid Eating from Boxes, Bags, or Containers

Eating directly from a package makes it difficult to track portion sizes. Instead, serve your food on a plate or in a bowl to better control your intake. This simple habit can prevent overeating without the need for strict calorie counting.

3. No Eating in Front of Screens

Distractions like TV, computers, or phones take your focus away from your meal, making it harder to listen to hunger and fullness cues. Eating without distractions helps you recognize when you are satisfied, reducing the likelihood of overeating.

4. Eat Meals and Snacks at the Table

Sitting at a table while eating encourages better posture, mindful eating, and a greater sense of satisfaction from your meals. It also provides a moment to pause, take a breath, and enjoy your food without distractions.

5. Eat Slowly and Take Your Time

Meals should last around 15 to 20 minutes. Eating too quickly can lead to overeating before your body has time to signal that it is full. Try setting a timer, placing your fork down between bites, and savoring each mouthful to improve digestion and satisfaction.

6. Stick to One Plate of Food

Your body needs time to register fullness, so avoid immediately going back for seconds. If you still feel hungry after finishing your plate, wait at least 15-20 minutes before deciding if you truly need more food. This habit helps prevent unnecessary overeating.

7. Eat Every 3-4 Hours

Spacing meals and snacks evenly throughout the day helps maintain steady energy levels and prevents extreme hunger, which can lead to poor food choices. Be mindful of your hunger signals and plan ahead to have healthy snacks on hand when needed.

8. Stay Hydrated

Drinking 2-3 liters of water daily is essential for overall health. Thirst can often be mistaken for hunger, leading to unnecessary snacking. Keep a water bottle with you throughout the day, and if plain water is unappealing, try adding fresh lemon, mint, or berries for natural flavor.

By following these simple yet effective habits, you can improve your relationship with food, enhance mindfulness, and support your overall well-being. Small changes can lead to lasting results—start incorporating Kristy’s Rules into your routine today!