Webinar #2: Planning Ahead for Nutrition and Exercise With Jessica A. Murray Registered Dietitian-Nutritionist
Think about the last time you overate. When was it? What were you doing? What did you eat? How did you feel afterwards?
Allowed myself to get too hungry Made a bad decision because I was hungry Overate because I was hungry Solutions: 1. Eat more substantial and filling meal 2. Carry snacks
Overdid’s – over ate, too many calories, uncomfortably full (8 or higher) Empty Calories – enough or too many calories, but not nutritious. Low in Fiber Liquids No Protein Too long between meals/snacks
Option 1: 3 meals, 2 snacks What is your calorie goal: 1600 Divide your calorie goal by 4 Each Meal: 400 Snacks: 400 ▪ Divided by 2 = 200 calories for each snack.
Option #2: 5 small meals each day (Eat every hours) Daily Calorie Goal: 1600 Divided by 5= 320
Pick one of the options: 3 meals, 2 snacks Or 5 small meals
Refer back to Activity 1, your food diary. Pause the video, and rearrange your meals and/or snacks into either 3 meals,2 snack option or 5 small meals
Pick a meal or snack that may have been a slip up How can you make that meal/snack better?
Pre and Post Workout In between classes – especially classes near lunch time Commute Walking in the door
Last time I overate because of something I was feeling: What was the cause of the emotion? What emotion were you feeling? Both good and bad emotions can lead to emotional eating! What did you eat? How did you feel afterwards? Did you feel better? What made you feel better?
Count to 10 Go for a walk Read Call a friend Exercise Take a hot bath Meditate Yoga Sip a low calorie drink Write in a journal Go for a drive
Watching TV Driving Going to a Movie On the computer Playing video games While studying While in class At the dining hall, or out to eat with chips or bread in front of you