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[Innovation](https://www.nike.com/stories/innovation) - [All Stories](https://www.nike.com/stories/all) Inspiration # How to Eat Healthier for Life ##### Coaching Improving your diet doesn’t have to mean depriving yourself. Check out five tips that keep the fun in food. Last updated: February 4, 2022 3 min read - Be kind to yourself by focusing on *how* you eat, not just *what* you eat. You’ll still make progress! - Experts say mindful-eating habits can help you really, really enjoy your meals — and feel better afterward. - Rather than depriving yourself, see foods on a spectrum ranging from “eat more” to “eat less.” Try inspired recipes for the former on the [NTC app](https://nike.app.link/Y4K33uGEVmb). Read on to learn more…  Sometimes, treating yourself with kindness means doing *less*, particularly when it [comes to workouts](https://www.nike.com/a/signs-your-body-needs-recovery) and nutrition. To make positive diet changes — whether you’re [a runner](https://www.nike.com/a/8-healthy-eating-tips-for-runners), a lifter or none of the above — the key is to focus on progress over perfection. In fact, nourishing yourself has as much to do with *how* you eat as it does with [*what*](https://www.nike.com/a/what-to-eat-before-during-and-after-a-run) [you eat](https://www.nike.com/a/what-to-eat-before-during-and-after-a-run), according to John Berardi, PhD, the co-founder of Precision Nutrition. A specialist in nutrient biochemistry, he works with athletes to boost their performance and [recovery through diet](https://www.nike.com/a/what-to-eat-for-better-recovery). Here are five healthy-eating principles from him that don’t suck. ## 1. Make Meals Mindful As you probably know, chewing breaks food down into pieces that are more easily digested. What you may not realize, however, is that when you chew thoroughly and slowly, you can actually reduce indigestion and increase nutrient absorption. You might also enjoy your food more. If you usually power through meals, try putting your fork down between bites, eating with your nondominant hand, using chopsticks, or turning the meal into a [mindfulness exercise](https://www.nike.com/a/how-to-be-more-mindful) by focusing on each forkful. ## 2. Eat Only What You Really Need [Slowing down](https://www.nike.com/a/how-to-eat-slowly) can also make it easier to tell when you’ve had enough. For example, if you typically consume a meal in 10 minutes, try to extend it to 13 or 15 minutes. You should stop eating when you feel as though you *could* eat more but could also walk away not hungry, even if there’s food left on your plate. When you eat just enough, your body won’t store extra calories as fat — and you’ll avoid the lethargy and discomfort that comes from overeating.  ## 3. Take Notes You can’t change what you eat if you don’t know what you’ve been eating. Whether you keep a journal or use an app, log what you eat and how you feel after every meal or snack*.* Once you notice a pattern, you can cut back on foods that leave you tired and stock up on [ones that keep you going](https://www.nike.com/a/what-to-eat-for-peak-performance). It may involve a little extra effort, but your body will repay you for the kindness. ## 4. Meet for Dinner People don’t eat “nutrients,” they eat meals. And too many of us eat on the run, in front of the TV, or while scrolling on our phones. Sitting down to eat with family and friends can reduce stress, strengthen social connections, and even help you eat more slowly. It makes the meal more of a focal point. ## 5. Don’t Scream at Ice Cream Rather than demonizing certain foods, think of all food along a spectrum ranging from “eat more frequently” ([like greens](https://www.nike.com/a/make-leafy-greens-taste-good)) to “eat less frequently” (like ice cream). Too much restriction can backfire, leading you to throw in the towel and overdo it on the foods you were trying to limit. Mindful indulgences help you strike the right balance. When your goal is progress over perfection, you can skip the shame spiral that too often comes with diet culture — and actually enjoy your food. Words: Daniel Menasche Illustration: Gracia Lam ## CHECK IT OUT Put these easy-does-it principles in action with a delish and nutrish recipe on the Nike Training Club app. While you cook, hear nutritionist Reshaunda Thornton discuss on *Trained* how to honor yourself with healthy meals. 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