Eat Well Feel Better

Feb 20, 2024

Written by Mindy Yoder, RDN, CDN (podcast guest)
Edited and updated by Sandra Gentleman, RD

Many people have a goal to lose weight….

Many people have a goal to lose weight…. and after deeper exploration and reflection to find what’s driving their reasons for wanting to lose weight, it’s actually that they just want to feel better in their own body, improve their energy, help their digestion to decrease bloating and feel better overall.

By considering factors of metabolism

By considering factors of metabolism, as well as some key nutrients that our bodies need for optimal energy, healthy immune function, mental clarity and good digestion,the goals can be clarified and altered for more specific actionable tips that can help move an individual to better behaviours that can have ripple effects on health.

How does your nutrition align with your schedule and lifestyle?

How does your nutrition (meals and snacks) align with your schedule and lifestyle? This can be determined by looking at your online or paper calendar. Where are there available time slots to eat, prepare, shop? You can insert meal and snack ideas based on your schedule rather than trying to follow a cookie-cutter plan that doesn’t come close to the chaos that might ensue in a day or week.

Knowing how much time you have until you eat again can be helpful in determining what to choose. Eating a lighter breakfast of yogurt topped with granola? Then it would be a good idea to plan a mid-morning snack to help maintain blood sugars, energy levels, and satiety. That snack might be apple slices with peanut butter.

Do you know

Do you know that you have a late morning meeting with a client that will most likely go for a few hours and you will potentially miss lunch? Plan for a complex breakfast that will tie you over for a good four to six hours. This might include Greek yogurt topped with granola, nuts, and fruit with some turkey or chicken breakfast sausage on the side.

Dinner time can be a challenging time to navigate. There are late work nights, driving kids to sports and activities, caring for aging parents, or just a fun night out with the girls. If you are looking for quick-fix or grab and go items, consider these ideas:

  • Rotisserie chicken with a salad kit and grain crackers on the side
  • Wrap (you can make at home or grab at a store) with lean protein such as beans, chicken, or tuna and vegetables and cheese. Have some tortilla chips and/or fresh veggies on the side.
  • Leftovers from last night. Know you have a busy week ahead? Double a recipe or cook extra on a night you have more time so you have leftovers available. Or make two wraps at a time so you have extra for lunch or dinner tomorrow.

Ideas to consider

Ideas to consider would fit into real-life and are categorized as Easy Prep, Grab and Go, and Restaurant Choices. Individuals realize there are practical solutions to meal planning , even in a busy, full schedule that can still be healthy.

Considerations such as work schedules, travel, family responsibilities, and many other daily and weekly tasks and details will affect the time that is available to plan, prepare and to eat. Many women have “aha moments”’ when reviewing their calendar from an objective lens and realize that it’s not always possible or realistic to do a full grocery shop haul or make favorite recipes every week.

It is common that women want to take care of everyone and everything

It is common that women want to take care of everyone and everything, including shopping and meal prep. It is in our nature to try to do it all but now that women are working and caring for the household it means new ways of meal planning and preparation need to be learned. Once women can discover and accept that there are different approaches to meal and snack time it reduces anxiety and guilt.

There are many meal delivery services available now.

By reviewing the nutrition information prior to committing to a subscription, it can help set up for success.

Many services that claim to be fresh or nutritious

Many services that claim to be fresh or nutritious are actually quite high in sodium. You can be prepared for travel by planning ahead. It does seem tedious and like you don’t have time to fit it in, but it’s important to consider how you want to feel. It’s easy to skip the planning ahead and then grab what you can find on the road. The result is usually dehydration and feeling full and bloated due to grabbing convenience foods and snacking. If you pack a granola bar, nuts, and dried fruit it can help energize and satiate you for an extra hour or two until you can find a rest stop or restaurant that serves healthier options like lean meats that are grilled, salads, or wraps.

Packing snacks in your carry on for a flight can also help you through delays and flight transfers when you have limited time. Take an empty water bottle through security at the airport and fill the bottle so you can stay hydrated and save some money.


Remembering how to fuel your body to feel better is an intentional way to reflect on the week ahead.

Everyone has a different goal and dream in life. With some objective review, contemplation and intention, meal planning and being prepared for the week can help living well and eating to feel better.

Check out Mindy’s services for more information.

Mindy is located in Buffalo, New York and is available for in-person consults and workplace wellness or professional organization presentations. There are also a variety of online programs and services available on her website.
Facebook: Mindy Yoder RDN, CDN  Instagram: @mindyyoderrd  Website:  Email:

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Eat Well to Feel Better with Mindy Yoder, RD  #113 Eat Better to Feel Better with Mindy Yoder, RD

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