SALT LAKE CITY — Some of us are reading nutrition labels, some of us are reading the drive-thru menu. Wherever you are on your healthy eating journey, chances are you’ve said this at least once: “I want to eat better.”
Registered Dietician Paige Smathers shared three simple mindset shifts to help you change the way you eat.
“The mindset, the psychology … the self-talk is a huge part of our approach,” Smathers said. “I’d say maybe even more than what we actually end up eating, because that all determines your choices.”
Focus on Eating Enough
Smathers’ first and most foundational mindset shift is to focus on eating enough at every meal.
“Nutrition is all about enoughness,” she said. “In any nutrient that we can think of, it’s not good if we get too little, it’s not good if we get too much.”
She said instead of skipping breakfast and skimping on lunch, try to finish meals feeling full, satisfied and nourished.
“If I’m gonna eat breakfast, let’s feel full and satisfied afterwards so that I have good energy for the next three, four, maybe five hours,” Smathers said.
She explained that when you under-eat early on in the day, your body will compensate later.
“If you skip, you know, inadequate breakfast and then you eat a wimpy lunch … your body’s not stupid. It didn’t get fooled,” Smathers said. “It will send all of these hunger signals, like get more, get more, get more.”
She said that this often at night when you’re tired and more likely to grab sugary, less satisfying foods.
Eat on a Flexible Schedule
Healthy eating is more than the ingredients you use. Context matters too. Smathers noted there’s the “what you eat,” but also “when, how much and with whom,” all of which shape choices before you even decide what to put in your mouth.
She said the goal is stable energy, fewer hunger-driven impulses, and a better mood and productivity throughout the day. You’ll see these benefits when meals actually meet your needs.
“You’re more nourished. You’re not as distracted from hunger. You have better energy levels,” she said.
Add, Don’t Subtract
Diet culture often focuses on restriction, but Smathers advised the opposite.
“Adding to what you’re eating rather than taking away… is my number one most favorite tip,” she said.
Convenience food isn’t a failure. But, she encouraged adding other nutritious options to a quick meal, like foods with protein, fiber or nutrients.
“Pizza’s in the oven, good … but what else can I add?” Smathers asked. “I might need a little bit more protein. Do I have something ready to go? Can I add a scoop of cottage cheese or … can I add some vegetables?”
She also emphasized that perfection isn’t sustainable. Focus on healthy patterns over exactness. Adding nutrient-dense foods across your entire week helps you get all the components that you need to meet your needs without the burnout that comes from all-or-nothing diets.
“It’s not about each individual choice, it’s about overall zoomed out, overall big picture,” Smathers said.