Good nutrition supports your body, brain, and overall well-being. Eating well is important, especially when it comes to adding more fruits and vegetables to your diet. Learn how to practice healthy eating and build lasting habits by using your wellness benefits.
Mindful Eating in Action
Getting Started
Getting Started with Mindful Eating
Mindfulness means being fully aware of what's happening in and around you in the present moment, and applying it to food brings a more thoughtful and intentional approach to eating.
The focus isn't necessarily on changing the food you eat (though it can be) but on shifting your mindset about food, including what you choose and how you feel as you eat. This practice can help you slow down, make more balanced choices, and better manage cravings.
Benefits of Mindful Eating
- Gives your brain time (about 20 minutes) to recognize you've eaten enough.
- May help reduce overeating and unnecessary snacking.
- Encourages healthier food choices.
- Helps you enjoy the experience of eating by savoring each bite.
The T.A.S.T.E. Approach to Eating
- Think about whether you're eating due to hunger or emotion.
- Appreciate the time, effort, and resources that went into your meal.
- Slow down and chew multiple times, pausing between bites.
- Take time to enjoy the flavors and textures of your food.
- End your meal when you feel satisfied, not stuffed. It's okay to leave food on your plate.
Advice & Greenmarkets
Advice for Mindful Eating
The Employee Assistance Program (EAP) offers a variety of resources to support a healthy lifestyle, including a weight loss toolkit and advice for building conscious eating habits. (EAP Login: Username: Columbia | Password: eap)
Featured Articles
- Drinking Water for Health
- Growing Older, Eating Wiser
- Maintaining Health Habits when Life Changes
- The Risks of Being Underweight
- Quick Tips for Staying Healthy
On-Demand Webinars
More Resources
- Losing Weight Together (infographic)
- Quick Tips for Starting and Sticking with an Exercise Program
- Quick Tips for Starting and Sticking with a Weight Loss Plan
- Setting SMART Goals for Health
- Weight Loss Toolkit
Local Greenmarkets
Looking for a convenient place to buy fresh and local ingredients? Your local greenmarkets sell produce, dairy products, meat and more nearby. Find a greenmarket near you.
Columbia Thursday Greenmarket
(Morningside campus, (Broadway between 114th and 116th Streets)
- Open year-round on Thursdays and Sundays
- 8 a.m. to 4 p.m.
CUIMC - Fort Washington Greenmarket
(168th Street and Fort Washington Ave.)
- Open Tuesdays, from June to November
- 8 a.m. to 4 p.m.
Your Well-Being
Supporting Your Well-Being
If you're looking for support with nutrition, weight, or other health concerns, these resources can help. Use them to make healthier choices and improve your well-being.
- Health Condition Services
- Heart Health
- Physical Fitness
- Preventive Care
- Wellness Coaching & Resources
Get More Help
Nutrition
- UHC Advocacy Resources or call 800-232-9357
- Culina Health
- Food & Nutrition (Office of Work/Life)
- UHC Nutrition Tips for Healthy Eating
Manage Your Weight
- UHC Advocacy Resources or call 800-232-9357
- Employee Assistance Program (EAP)
- Weight Management (Office of Work/Life)
- Wellness Coaching & Resources
Get a Wellness Exam
- UHC Advocacy Resources or call 800-232-9357
- ColumbiaDoctors or call 877-426-5637
- Columbia Primary Care or call 844-387-2273
Address Health Concerns
- UHC Advocacy Resources or call 800-232-9357
- Employee Assistance Program (EAP)
- Mental Health Resources & Services
Navigate Your (or Your Family's) Healthcare
- UHC Advocacy Resources or call 800-232-9357
- Family Building
Increase Physical Activity
- UHC Advocacy Resources or call 800-232-9357
- Dodge Fitness Center
- OnePass Select
Nutrition & Wellness Resources
The Office of Work/Life develops and offers programs and initiatives designed to help you eat a healthful diet that focuses on foods and beverages that promote health and prevent chronic disease.
UnitedHealthcare offers wellness coaching at no additional cost to Columbia University medical plan participants and their covered dependents. Call 1-877-818-5826 to speak with a coach, or visit myuhc.com.
Employees and their covered dependents may be eligible for nutrition counseling with a registered dietitian through the Columbia University medical plan. To check eligibility, call UnitedHealthcare at 1-800-232-9357.
Schedule an annual checkup to monitor blood sugar, cholesterol, and blood pressure, and keep your health on track. Ask about the A1C test, which measures your average blood sugar over three months to help detect prediabetes and diabetes.