Nutrition Basics
The 3 main components.
What are protein, carbs, and fats?
This fruit is traditionally used to make guacamole.
What are avocados?
This is a possible sign that your body needs food.
Could be: stomach sensations, low energy, irritability, difficulty concentrating, thoughts about food, headache, stomach rumbling.
This nutrient is the body's primary preferred source of energy.
What are carb(ohydrate)s?
You think, “I am disgusting” and then change it to “I am having the thought that I am disgusting.” That is an example of this skill.
What is reframing (or cognitive defusion)?
This is one food that provides protein.
Could be: meat, eggs, beans, yogurt, chicken, tofu, nuts, tempeh
Citrus fruits are best known for containing this micronutrient.
What is vitamin C?
True or false: Hunger can happen even if your stomach isn't growling.
What is true?
This nutrient helps build and repair muscles.
What is protein?
This is one reason someone might need to eat on a schedule.
Could be: hunger cues are unreliable during or after restriction, some people need structured eating to provide adequate nourishment, medications interrupt hunger cues
3 foods that are carb components.
What are:
bread
rice
tortillas
pasta
cereal
quinoa
potatoes
This fruit is a fruit commonly mistaken for a vegetable.
What is a tomato?
This is one reason someone might have difficulty noticing hunger cues.
Could be: eating irregularly, stress, medication, anxiety, being distracted, long-term restriction, ADHD.
This micronutrient is responsible for transporting oxygen throughout the body.
What is iron?
This is one example of a coping skill you could use during a challenging meal.
Could be: grounding, breathing, distraction, eating with support, challenging a thought, using a coping statement
This nutrient helps keep the digestive system functioning regularly and is found in foods such as fruits, vegetables, beans, and whole grains.
What is fiber?
This legume is the main ingredient in hummus.
What are chickpeas/garbanzo beans?
This is one physical or emotional sign that you may have had enough to eat.
Could be: comfortable fullness, feeling satisfied, feeling energized/content, feeling a light stretch in your belly.
This is one reason dietary fat important for the body.
Fat:
supports brain function, absorption of fat-soluble vitamins, and energy needs
builds hormones and cell membranes
This ACT skill involves noticing thoughts and feelings without automatically treating them as facts.
What is cognitive defusion?
This group of minerals are essential for fluid balance in the body, and allowing the muscles (including the heart) to continue working properly.
What are electrolytes?
This country consumes the most chocolate per person.
What is Switzerland?
This can help make hunger and fullness cues more predictable by providing nourishment at regular intervals.
What is regular eating/eating regularly?
This often-overlooked nutrient is vital for overall health, especially for the kidneys, heart, and brain.
What is water/hydration?
This DBT skill encourages you to do the thing that you want to avoid, or to do something else when you have an unhelpful urge.
Opposite Action