Italian Carrot Salad

Mindful Eating: How the perfect salad can naturally help you eat less.

We all know that mindful eating matters, right? But do we know why? And in case you’re wondering what I mean my mindful eating, it’s really just paying attention to all aspects of your food consumption. The what, why, and how of the fuel you’re putting in your body. The smell, the flavor, the texture, the crunch, and so on…

Italian Carrot Salad

Why Mindful Eating Matters

I, myself, am a terrible culprit of mindless eating as I multitask my way through life. I mean, why not get something else done while you eat? It’s not like we have time to spare in these lives we live and biting, chewing, and swallowing sure doesn’t require my conscious awareness, so why can’t I do something else while I’m at it?

Well, because if you don’t distract your brain while you eat, you actually get to pay attention to what you’re eating. And if you’re a foodie (like me!), that’s a pretty valuable proposition! Why are we missing out on that?! This is why it’s included as a key point in my 10-point healthy lifestyle guide (but it doesn’t’ mean I don’t still struggle!) And beyond enjoying the food you’re eating to its fullest potential, there is actually some science behind why you might want to pay attention to what you’re chewing on. It just might help you naturally eat less food!

What Research is Saying about Mindful Eating

In a recent study coming out of Universities in Utah and Colorado and published in Food Quality Preference, it was found that “even suggesting that people think of eating related sounds can cut consumption.” WHAT? That’s crazy – right? But that’s the power of the mind body connection and mindful eating. This study found that subjects ate less when the sound of food was more intense. And when the sound of chewing was masked (via headphones) they ate more. Ok…fine. I’ll stop checking social media while I eat lunch…

The Italian Carrot Salad: offering the perfect CRUNCH!

Italian carrot salad


This is not a new recipe but it’s one of my old time favorite and perfect for any season! It requires few, simply ingredients, is beautiful to look, serves as the perfect base to any protein and as research shows, can help you eat less!


  • 1 lb Carrots
  • 1 cup Arugula
  • 1½ T Red Wine Vinegar
  • 1 tsp Olive Oil
  • 1 cup Garbanzo Beans
  • 2 cloves of Garlic
  • Salt and Pepper to taste


  1. Use a potato peeler to shred the carrots into long, thin strips or use a spiralizer and add to a medium-sized bowl.
  2. In food processor, combine arugula, garlic and garbanzo beans pulsing until coarsely chopped. Add to bowl with carrots.
  3. Add red wine vinegar, olive oil, salt and pepper to taste.

This recipe makes 4 servings for under 100 calories each, so make sure you top it with your favorite protein to make it a meal! Check out this quick video for a few more words on how awesome I think this salad is.

Giving any Salad the Perfect Crunch

Beyond this crunchy Italian Carrot Salad recipe, any salad really can be the perfect chance to fill your body with tons of satiating CRUNCH! But be sure you follow my salad rules in “How to Make a Healthy Salad” to make sure your nutrition to treat ratio does not exceed 2:1 and throw your good intentions to the wayside. Lucky for us, most nutritious bites carry plenty of crunch while the treats tend to be on the softer side.

What ingredients do you use to add crunch to your favorite recipes?

Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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9 thoughts on “Mindful Eating: How the perfect salad can naturally help you eat less.

    1. That is so awesome to hear Pamela! It’s already a good salad with regular grocery carrots, your garden fresh ingredients are going to make it amazing! Enjoy!

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