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Eat primarily high-quality whole foods: This

includes colorful produce, pastured and wild-caught

proteins, whole-fat dairy from pastured animals,

beans, grains, and fats (pick and choose depending

on what works for you). Why? Because the healthy

fats, fiber, proteins, and nutrients in these foods will

help your hormonal signals work properly, letting

your brain and belly know that they’re satisfied and

you can stop eating.

Minimize packaged foods, even the healthier

ones: This tip is based on personal experience

and has been corroborated by discussions with my

cooking class students. Even if a bar or bag has the

same number of fiber grams as an apple, often it’s

just not as filling and satisfying as the apple. Perhaps

this is why scientific studies have indicated that

consumption of processed foods is correlated with

the increased risk of obesity and weight gain.

Do away with the notion of “appropriate” times

to eat: You don’t have to eat breakfast if you’re not

feeling it. Lunch can be at 10 a.m. or 3 p.m. Before you

reach for your next grub, ask yourself if you’re truly

hungry. If not, wait until you are. If you’re not sure,

drink some water, distract yourself with a walk or

phone call or book, then check back with your body.

Know what true hunger feels like: Learn to

recognize hunger signals:

The desire to eat gets stronger over time.

Your stomach starts to growl.

Most food sounds appealing, even or especially nutritious foods. When I am craving something sugary or carb-laden or salty-crunchy, but I have no interest in tuna salad and roasted broccoli, I’m usually anxious or stressed instead of hungry.

If you notice these signs but you’re still not sure

you’re hungry, first drink a glass of water and wait

fifteen minutes. If you’re definitely hungry, prepare

a meal or snack.

Track your diet: Try writing down what you eat

and how it makes you feel, every day for one month.

You will start to notice patterns in your hunger and

cravings, as well as when you were particularly

bloated or uncomfortable after eating. Consistency is

key here, and it takes less than five minutes.

Sample Entry: Today I ate oatmeal for breakfast,

tofu tacos for lunch, an apple dipped in yogurt for a

snack, air fryer broccoli plus kabobs for dinner, and

ice cream with 3 or 4 spoonfuls of almond butter for

dessert. I felt great—energetic, happy, and satisfied

until after dinner. I ate my ice cream quickly, then

I kept going back for almond butter. My stomach

was a little bloated and gassy, and I felt overly full.

Caveat: If you have struggled with an eating

disorder or disordered eating, this might not be

the right tactic for you. Work with your therapist

or medical professional to determine if tracking

is a good fit.

Work with a professional: Dovetailing on the

above, if you have developed “food rules,” work

through them with a licensed therapist, dietitian,

or other medical professional. Many people who

have a tumultuous relationship with food choose

meals according to their own self-generated food

rules. I have personal experience with this. When

I had an unhealthy relationship with eating, I had

a rule that I couldn’t have fruit in my breakfast

and mid-morning snack; it had to be one or the

other. I also had a rule that if I had almond butter

with my breakfast, I couldn’t eat any other nut

butters throughout the day. I could eat more

almond butter; I just couldn’t eat peanut butter

or cashew butter. As ridiculous as this may sound,

these rules felt very real to me, and they prevented

me from eating intuitively. I cannot recommend

strongly enough that you seek professional counsel

and help if you feel that you have a disordered

relationship with food.¹¹

¹¹ Disclaimer: I am not a medical professional. All information I share has been gathered through my own experience and research. Please consult a medical professional before making any changes to your diet and wellness routine.