When we think about eating healthy, we often focus on what we eat. While food quality is important, there’s much more to knowing about truly healthy eating habits . How you approach meals—your behaviors, timing, and mindset—can profoundly impact your energy, satisfaction, and overall well-being. Here are four simple yet powerful habits to help you make better food choices, boost your metabolism, and enjoy your meals like never before.
1. Practice “Hara Hachi Bu”
Habit: Eat until you are about 80% full.
Why it works:
This Japanese concept, which means “eat until you are 80% full,” helps prevent overeating by giving your brain time to register the feeling of fullness. Hormones like leptin (responsible for the satiety signal) take time to work, especially if you suffer from “leptin resistance” due to eating too many ultra-processed foods or being overweight.
By eating mindfully and stopping before you're completely full, you allow your body to regulate itself, leaving you satisfied without discomfort. Think of it as eating just enough to feel able to do a light activity, like yoga, after a meal.
Tip: Pay attention to your hunger and fullness sensations, and take your time. It's the intention that counts, not the precision.
2. Eat slowly and calmly
Make it a habit: Chew thoroughly and savor every bite.
Why it works:
Eating quickly can send stress signals to your body, activating your “fight or flight” response. This disrupts digestion and makes it harder to break down food. Conversely, eating slowly activates “rest and digest” mode, improving nutrient absorption and helping you feel full on fewer calories.
The Benefits:
Studies show that chewing thoroughly improves blood flow in the intestine and can reduce calorie consumption by up to 12%. Plus, it increases the pleasure of eating.
Tip: Follow this simple rule: “Don’t put food in your mouth until you have completely chewed the last bite.”
3. Avoid Becoming “Hungry”
Make it a habit: Plan your meals and snacks to maintain stable blood sugar levels.
Why it works:
A combination of hunger and irritability occurs when blood sugar levels drop too low, often after a long period of not eating or a high-carb meal that causes a spike and then a rapid drop in blood sugar.
Tip to Avoid It:
Plan ahead to avoid food cravings. Always have protein- and fiber-rich snacks on hand, such as dried fruit or yogurt. Eating regular meals spaced throughout the day can also prevent these feelings of eating in large quantities.
4. Prioritize Sleep
Make it a habit: Maintain a regular sleep schedule.
Why it works:
Poor sleep disrupts the hormones ghrelin and leptin, which regulate hunger and satiety, increasing cravings for sweet, salty, and fatty foods. Lack of sleep also impairs decision-making, making it harder to resist temptations.
Tip: Establish a regular sleep schedule by counting back 7 to 8 hours from your earliest wake-up time. Stick to this routine, even on weekends, to keep your internal clock aligned.
Ready to Take the Next Step?
These four habits are just the beginning of your journey to a better relationship with food. With a little preparation and mindfulness, you’ll feel more energized, in control of your choices, and satisfied after every meal. Stay tuned—next week, we’ll explore four more simple yet impactful habits to improve your eating routine for good!
In the meantime, don't forget your morning wellness routine. With Daily Energy®, starting your day healthy has never been easier!
