Fullness
What are some symptoms of being full?
full feeling in stomach, slowing down eating, nausea, stomach extended outward, disinterest in food, etc.
What are some symptoms of being hungry?
stomach growling, shaky, confusion, headache, convenient-item food choices, preoccupation with food, fatigue, nausea, etc.
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.
True or false: frozen fruits and vegetables are less nutritious than fresh fruits and vegetables.
false
What food category should fill half your plate?
fruits and vegetables
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.
Why does the body send hunger signals?
survival
Other than hunger, what are some reasons that people eat?
flavour, texture, enjoyment, socializing, cultural, comfort, tradition, familiarity, etc.
Food is often used as a ___ strategy in mental health episodes.
coping
What’s the recommended drink of choice?
water
On a scale of 1 to 10, how full should we feel at the end of a meal?
6 to 8
How often do we need to eat to optimize mental and physical health (in hours)?
every 3 to 5 hours
What are some strategies to eat slower?
put fork down between bites, limit distractions, take smaller bites, think about the food/taste/texture, etc.
What’s the best type of food to add to help your mental health?
fruits and vegetables or seafood/organ meats
CFG recommends we limit which 3 nutrients?
sugar, saturated fat, and salt
How long does it take for your body to realize it’s full?
20 to 30 minutes
What are some factors that affect hunger signals?
substances, sleep, stress, medications, physical activity, distractions, etc.
What’s one distraction that can significantly reduce your mindfulness when eating?
screens, phones, TV, computer, etc.
What nutrient is often used to boost mood quickly/ temporarily?
sugar
What food category was listed on the 2007 CFG that’s not listed on the newest CFG?
milk and alternatives
What are 2 nutrients that can help us feel more satiated/full from a meal?
protein and fibre
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
It is helpful to call food "junk". Why or why not?
It is not helpful to use judgmental language around food
Carbohydrates play an important role in the hormone ___, which regulates our mood.
serotonin
What year did the new version of CFG come out?
2019