Mindful Eating By: Amanda Wilkins and Deidra Nelson, RD Clinical Nutrition Grad Students

NAME THE MOST POPULAR FAD DIET SURVEY SAYS… ATKINS 41BABY FOOD DIET 11 JUICING DIET 30LEMONADE DIET 3 SOUTH BEACH 14TAPEWORM DIET

Deprivation Diets Don’t work for 3 reasons: #1 Our body fights against them #2 Our brain fights against them #3 Our day-to-day environment fights against them

What often signals us to eat in excess? SURVEY SAYS… HUNGER 36TELEVISION/ADS 10 SOCIAL GATHERINGS 29SMELL 7 STRESS/EMOTIONS

1. REJECT THE DIET MENTALITY 2. HONOR YOUR HUNGER 3. MAKE PEACE WITH FOOD 10 PRINCIPLES OF INTUITIVE EATING

4. CHALLENGE THE FOOD POLICE 5. FEEL YOUR FULLNESS 6. DISCOVER THE SATISFACTION FACTOR 10 PRINCIPLES OF INTUITIVE EATING

7. COPE WITH YOUR EMOTIONS WITHOUT USING FOOD 8. RESPECT YOUR BODY 9. EXERCISE- FEEL THE DIFFERENCE 10 PRINCIPLES OF INTUITIVE EATING

10. HONOR YOUR HEALTH- GENTLE NUTRITION 10 PRINCIPLES OF INTUITIVE EATING

“The Mindless Margin” ● Most people gain (or lose) weight gradually ● If we don’t realize we are eating less, we won’t feel deprived ● Reengineering you food life so eating is enjoyable and mindful We all love to eat!

Tracking Calories Find an app that works for you Learn Caloric Intake Prevents eating excess calories 3500 calories = 1 pound body fat Keeping a food diary

Eating out with Confidence Split an entrée or dessert Ask for a to-go box when you order Ask questions Add more fruits and vegetables Choose healthier options Ask for dressings/butter on the side

Strategies to mindful eating *Serve yourself on smaller plates and taller glasses *Move visible food and if it can’t be moved, move around it. aka the “Hide the See-Food” Diet

Pause Points ● Gives you a chance to ask yourself if you really want to keep eating ● Packaging ● Moving candy jar farther away ● Paying attention to serving sizes. 20 oz. Coke=2.5 servings

Calories are Right (Price is Right)

15 Potato Chips (1 oz) 150 calories 120 calories

160 calories 3 Oreo Cookies 80 calories

3 cups of plain popcorn 93 calories125 calories

6 oz plain yogurt 100 calories 150 calories

60 calories Apple (small) 50 calories

80 calories Cheese Stick 135 calories

160 calories ¼ c Almonds 180 calories

140 calories 12 oz Soda 170 calories

154 calories 12 oz beer 130 calories

Questions

1.Evelyn Tribole and Elyse Resch. Intuitive Eating: A Revolutionary Program That Works: New York. St. Martin’s Griffin, Print. 2. Brian Wansink. Mindless Eating. Accessed: November 10, Available at: 3. Google Images. Handy Portion Sizes. November 14, Choose My Plate. Super tracker. USDA Choose My Plate Web site. tips/SuperTrackerTips.pdf. Updated Accessed October 18, tips/SuperTrackerTips.pdf References