Fullness
Hunger
Mindful Eating
Mental Health
Canada's Food Guide
100

What are some symptoms of being full?

full feeling in stomach, slowing down eating, nausea, stomach extended outward, disinterest in food, etc.

100

What are some symptoms of being hungry?

stomach growling, shaky, confusion, headache, convenient-item food choices, preoccupation with food, fatigue, nausea, etc.

100

What is mindful eating?

Mindful eating focuses on your eating experiences, purpose for eating, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment.

100

True or false: frozen fruits and vegetables are less nutritious than fresh fruits and vegetables.

false

100

What food category should fill half your plate?

fruits and vegetables

200

What are factors that can limit our ability to recognize our fullness?

substance use, strong emotions, cultural/social norms/holidays, peer pressure, enjoyable taste, feelings of food insecurity, boredom, medications, etc.

200

Why does the body send hunger signals?

survival

200

Other than hunger, what are some reasons that people eat?

flavour, texture, enjoyment, socializing, cultural, comfort, tradition, familiarity, etc.

200

Food is often used as a ___ strategy in mental health episodes.

coping

200

What’s the recommended drink of choice?

water

300

On a scale of 1 to 10, how full should we feel at the end of a meal?

6 to 8

300

How often do we need to eat to optimize mental and physical health (in hours)?

every 3 to 5 hours

300

What are some strategies to eat slower?

put fork down between bites, limit distractions, take smaller bites, think about the food/taste/texture, etc.

300

What’s the best type of food to add to help your mental health?

fruits and vegetables or seafood/organ meats

300

CFG recommends we limit which 3 nutrients?

sugar, saturated fat, and salt

400

How long does it take for your body to realize it’s full?

20 to 30 minutes

400

What are some factors that affect hunger signals?

substances, sleep, stress, medications, physical activity, distractions, etc.

400

What’s one distraction that can significantly reduce your mindfulness when eating?

screens, phones, TV, computer, etc.

400

What nutrient is often used to boost mood quickly/ temporarily?

sugar

400

What food category was listed on the 2007 CFG that’s not listed on the newest CFG?

milk and alternatives

500

What are 2 nutrients that can help us feel more satiated/full from a meal?

protein and fibre

500

What happens if you’re hungry for a long period of time?

stop feeling hunger, body tries to conserve energy, body is in distress/survival mode

500

It is helpful to call food "junk". Why or why not?

It is not helpful to use judgmental language around food

500

Carbohydrates play an important role in the hormone ___, which regulates our mood.

serotonin

500

What year did the new version of CFG come out?

2019

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