Healthy Eating Habits
What is the recommended number of daily meals and snacks to promote consistent energy and blood sugar levels?
Three meals and one to three snacks.
What is one indicator that you are properly hydrated?
Clear or pale yellow urine.
What does the "Health at Every Size" (HAES) approach emphasize instead of focusing on weight loss?
Healthful behaviors and body respect, regardless of size.
What is the first principle of intuitive eating?
Reject the diet mentality.
What does the plate-by-plate approach aim to replace in eating disorder recovery?
Calorie counting or strict meal plans.
Name one key benefit of eating balanced meals with carbohydrates, proteins, and fats.
Provides sustained energy and balanced blood sugar levels.
How can hydration impact hunger cues?
Dehydration can be mistaken for hunger, leading to eating when thirsty.
True or False: Health at Every Size (HAES) believes that people of all body sizes can pursue health.
True
What is the goal of intuitive eating?
To reconnect with natural hunger and fullness cues, and eat without guilt or restriction.
In the plate-by-plate method, how is a balanced meal structured?
1/3 protein, 1/3 starch, 1/3 fruits or vegetables.
What is a mindful eating practice that can help prevent overeating?
Eating without distractions (such as TV or phone) and paying attention to hunger/fullness cues.
What is the effect of caffeine on hydration?
Caffeine is a diuretic and can contribute to dehydration if consumed in excess
Name one principle of the HAES movement.
Respecting body diversity or intuitive eating.
What does "making peace with food" mean in intuitive eating?
Giving yourself permission to eat all foods without guilt or labeling foods as "good" or "bad."
True or False: Joyful movement means engaging in a sustainable exercise that you genuinely enjoy and compliments your lifestyle, rather than as a punishment for eating or focusing on calorie numbers.
True
What is a sign that you are not eating enough throughout the day?
Feeling fatigued, lightheaded, or irritable.
What is a practical way to increase water intake throughout the day?
Carrying a reusable water bottle and sipping water consistently.
According to HAES, what is more important than body weight for determining overall health?
Behaviors like balanced eating, joyful movement, and mental well-being.
What does "honoring your hunger" mean in intuitive eating?
Eating when your body signals hunger, without waiting until you're overly hungry.
How can the plate-by-plate method help normalize eating patterns?
By encouraging balanced meals without rigid rules, it supports flexibility and nourishment.
What is a healthy response to emotional eating triggers?
Recognizing emotions without using food and finding other coping mechanisms, like journaling or talking to someone.
Electrolytes can help with hydration, within reason. What are some important things to keep in mind when drinking electrolytes?
¼ to ½ teaspoon of salt per 8 ounces of water (575 - 1,150 milligrams of sodium) with fruit beverage or some other kind of sugar to pair it with.
What is a common misconception that HAES aims to challenge?
That a higher weight automatically means poor health.
How does intuitive eating address emotional eating?
It encourages recognizing emotions without using food as a coping mechanism and finding alternative ways to deal with feelings.
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What is an example of joyful movement?
Dancing, walking with friends, or yoga—any movement that feels good and isn’t driven by weight loss goals.