Hunger & Fullness
What are some signs of being hungry?
Stomach growling, shakiness, dizziness, confusion, nausea, headache, convenient-item food cravings, preoccupation with food, fatigue, "hanger", low energy
True or False: It takes your brain up to 45 minutes to realize you are full
False; it takes your brain up to 20 minutes to realize it is full
True or False: Regular eating helps with your mood
True; regular eating helps to stabilize blood sugar and helps with your mood
True or False: frozen fruits and vegetables are as nutritious as fresh fruits and vegetables.
True; frozen and fresh fruits and vegetables contain similar levels of nutrients
What are some examples of foods that contain protein?
Animal protein: Meat, poultry, dairy products, eggs
Plant protein: Beans, lentils, tofu, seitan, nuts and seeds
What are some of the signs of being full?
Full feeling/tightness/pressure/ gentle heaviness in stomach
Less thoughts about food, desire to eat has gone away
More relaxed mood, recharged, improved concentration
Either more energized or more drowsy
What is mindful eating?
Mindful eating is paying full attention to the eating experience (body-related sensations, thoughts and feelings about food), without judgment or criticism.
True or False: eating more fruits, vegetables, fish and legumes can help with our cognition (thinking ability)
True! These foods contain nutrients that support our brain health and cognition, including antioxidants, unsaturated "healthy" fats, and B vitamins, Magnesium and Zinc
- Have water with your meal
- Choose a menu option with vegetables and fruits
- Ask for dressing on the side and use the amount you need for it to taste good
- Choose baked, grilled, or poached foods vs. fried foods
What foods are high in fibre?
Fruits, vegetables, whole grains, beans, lentils, nuts & seeds
On a scale of 1 to 10, how full should we feel at the end of a meal?
6-8
Other than hunger, what are some reasons that people eat?
Taste, enjoyment, socializing/ connecting with others, cultural, comfort, familiarity/routine, etc.
Food is often used as a ___ strategy in mental health episodes.
Coping
What are some ways to make healthy eating more affordable?
- choose generic/ no name brands
- frozen or low sodium canned vegetables instead of fresh
- buy fresh vegetables from the sale section and cut & freeze them to use in soups or curries
- plan your meals & make a grocery list
- look through flyers or use apps like "Flipp"
What foods contain unsaturated "healthy" fats?
Fatty fish (ie. salmon, sardines), nuts/seeds, cooking oils like olive oil, avocado
What are some factors that affect hunger and fullness signals?
Substance use, sleep, stress, medications, physical activity, distractions, strong emotion, history of food insecurity or food restriction
How can you practice mindful eating?
Use your senses (pay attention to how your food looks, smells, tastes and its texture)
Eat when you are comfortably hungry (ie. not extremely hungry)
Create a healthy eating environment
- Limit distractions
- Consider where you eat/ who you are eating with
Which nutrients can be low in people with depression?
Omega-3, Iron, vitamin B12, vitamin D, Folic Acid
What are the three parts of a balanced meal?
1) Starch/ Grain
2) Protein
3) "Colour" (fruit or veg)
Omega-3 is a type of fat that supports brain health. What foods can you find Omega-3 in?
Fatty fish (salmon, tuna, cod, anchovies, sardines), walnuts, seeds (flax, chia, hemp)
What are two nutrients that can help us feel more full/ satisfied from a meal?
Protein and fibre
What are some of the benefits of mindful eating?
- more enjoyment and satisfaction from eating
- less overeating, emotional eating & binge eating
- helps you reconnect to hunger and fullness cues
- helps you become aware of your thoughts, feelings and physical sensations related to eating
- has been associated with lower blood sugar
Carbohydrates play an important role in the neurotransmitter___, which regulates our mood.
serotonin
Why are whole grains more nutritious than refined/ white grain products?
Vitamin D is a nutrient that supports our mood and brain health. What foods is vitamin D found in?
Fortified milk/ milk alternatives, fatty fish, egg yolks
Most people over 51 years old should take a daily supplement
Vitamin D is also produced in our bodies using sunlight