Mindful eating leads to improved health

We have all heard that crash diets and fad diets don’t work for permanent weight loss. Rachel Johnson, a dietitian from the Fairview Surgical Weight Loss Clinic in Edina, shares some nutrition tips that anyone can incorporate.


Quick tips:

  • Eat small portions
  • Eating more slowly
  • Chewing more thoroughly
  • Avoid calories in beverages
  • Avoid high sugar, high fat foods

Eating slowly is a tip that everyone can benefit from.  When you slow down and pay attention at meal times you can be more mindful about what you’re eating, how it tastes, and how hungry or satisfied you are.  This can result in more enjoyment out of eating as well as stopping yourself when you’re satisfied vs. totally stuffed.

What foods should you focus on?

Surgery or not, choosing healthy, nutritious food is important. Focus on lean proteins, vegetables and fruit. In particular, non-starchy vegetables are a great component to any healthy meal. This includes salad greens, cucumbers, carrots, bell peppers, and spinach to name a few.  Try to eat a wide variety of colors- those different colors indicate different nutrients and antioxidants contained in the veggies and fruits!

How to deal with cravings?

Cravings can be tough to ignore sometimes. If you know you have a temptation food that you have trouble saying NO to in a moment of weakness, keep that food item out of the house or your desk drawer at work. When you’re trying to lose weight, get satisfied from lean proteins and high fiber foods like whole grains, fruits, and veggies.  Not only is starving yourself not good for your metabolism, but if you’re left feeling deprived you’re more likely to cave to cravings! If you have a sweet tooth try fruits, light yogurts, or sugar free Jell-o to get your sweet fix.  If you know you won’t be satisfied until you have that piece of chocolate, allow yourself to have it, but set limits for yourself.  For example eat only 2 small squares a few days per week.

Fairview Surgical Weight Loss Clinic  

Fairview has dietitians across the metro that can help you with nutrition and weight loss. For those who have a lot of weight to lose, Fairview Surgical Weight Loss Clinic in Edina may be the right fit. The clinic has a compassionate, experienced team of surgeons, providers and dietitians who will help you reach your goals.  The best way to learn whether surgery is an option for you is to attend a free information session, held weekly in Edina.  Sign up here for an information session. To learn more about the clinic and watch patient stories, visit fairview.org/weightloss.


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