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Why is protein important for adults?
It helps maintain muscle mass and keeps bodies strong
It supports the immune system
It helps blood carry oxygen around the body
Why are carbs good for us?
Brain food!
Carbs provide the body with glucose, which is converted to energy used to support bodily functions and physical activity
What is a definition of diabetes?
Diabetes occurs when your blood glucose (blood sugar) is too high. Blood glucose is your main source of energy and comes mostly from the food you eat.
Insulin, a hormone made by the pancreas, helps the glucose in your blood get into your cells to be used for energy
What's the point?
Mindful eating encourages one to make choices that will be satisfying and nourishing to the body. However, it discourages “judging” one’s eating behaviors as there are different types of eating experiences. As we become more aware of our eating habits, we may take steps towards behavior changes that will benefit ourselves and our environment.
How many pounds of food are wasted from US homes each year?
90 billion pounds!!! Why do you think that number is so high?
Tell me everything you know about calcium
Your body does not produce calcium on its own. Calcium is found in…Dairy products like milk, cheese and yogurt, Dark green leafy vegetables like broccoli and kale, Fish with edible soft bones like canned salmon or sardines (ew), Calcium-fortified foods and drinks like soy products, cereal, fruit juices and milk substitutes.
People who follow a vegan diet might have trouble getting enough calcium. Also people who are lactose intolerant or who have digestive diseases
How do we know the difference between healthy and unhealthy carbs?
Unhealthier carb sources may contribute to weight gain, promote diabetes, and increase the risk of heart disease. White bread, pastries, sodas.
What are some symptoms of diabetes?
Increased thirst and urination, Increased hunger, Blurred vision, Fatigue, Unexplained weight loss, Breath that smells fruity
What are things someone can do to practice eating mindfully?
Mindful eating considers the wider spectrum of the meal: where the food came from, how it was prepared, and who prepared it. We notice internal and external cues that affect how much we eat. We notice how the food looks, tastes, smells, and feels in our bodies as we eat. We acknowledge how the body feels after eating the meal. We express gratitude for the meal. We may use deep breathing or meditation before or after the meal, and reflect on how food choices affect global and local environments.
What are some actions people can take to reduce food waste?
Store produce effectively
Time and energy efficient meals
Plan meals to use all available produce
Provide nutrition education
What are some symptoms of having low iron for a long time? (Iron deficiency anemia)
Short-term deficiencies do not cause obvious symptoms. Our bodies use stored iron in the muscles, liver, spleen and bone marrow. When levels of iron stored in the body become low, iron deficiency anemia sets in.
◦Weakness, tiredness, lack of energy, problems with concentration and memory. People with this deficiency are less able to fight off germs and infections, to work and exercise, and to control their body temperature (might always be cold). Common in young children, women under 50, and pregnant women
What is the difference between healthy and unhealthy fats?
Healthy fats: unsaturated fats that mainly come from veggies, nuts, seeds, and fish. These fats are liquid at room temperature.
Less healthy fats: saturated fats that are solid at room temperature, like bacon grease. Found in red meat, whole milk dairy foods, coconut oil, and many baked goods.
What is the difference between type 1 and 2 diabetes?
In most people with type 1 diabetes, the body’s immune system, which normally fights infections, attacks and destroys the cells in the pancreas that make insulin. As a result, your pancreas stops making insulin. Then, glucose can't get into your cells and your blood glucose levels rise above normal.
In type 2 diabetes, your body stops responding to normal or even high levels of insulin, and over time, the pancreas does not make enough insulin to keep up with what your body needs. Being overweight increases your body’s demand for insulin. This causes sugar to build up in the blood, which can lead to problems if untreated. People with type 2 diabetes need regular monitoring and ongoing treatment to maintain goal blood sugar levels
What is NOT mindful eating?
It is not intended to replace traditional treatments for severe clinical conditions like eating disorders. It is not meant to be a weight-loss strategy on its own.
What kinds of foods do you think are most wasted in the US?
40-50% root crops, fruits, vegetables
30% cereals
20% animal products
Tell me as many healthy eating habits that you can think of
:)
What can happen to the body if someone consistently eats too many saturated fats?
A diet rich in saturated fats can drive up your total cholesterol levels. This will prompt blockages to form in arteries in the heart and everywhere else in the body.
Most dieticians will recommend limiting saturated fats to about 10% of your total daily caloric intake
Why is diet so important for someone with diabetes?
Keeping your blood sugar at or near your goal level helps decrease the risk of complications that can affect the eyes, kidneys, and nerves. Keeping your blood pressure under control helps reduce your risk of cardiovascular (heart) disease, which is a common complication of type 2 diabetes
How could someone practice eating mindfully when they are having lunch with friends at a restaurant?
Engage the senses by noticing the colors, smells, tastes and textures of the food. By savoring small bites and chewing thoroughly.
What is the difference between a "sell-by" and a "use-by" date?
A "Sell-By" date tells the store how long to display the product for sale for inventory management. It is not a safety date.
A “Use-By" date is the last date recommended for the use of the product while at peak quality. It is not a safety date except for when it is used on infant formula.
What is a GMO? What foods in the US are GMOs?
Genetically modified organism. Corn to resist insect pests, soybeans mostly used for animal food, cotton to be resistant to worms, potatoes to resist insect pests and disease, summer squash to be resistant to plant viruses, canola to be resistant to herbicides, apples to resist browning after being cut (helps lower food waste).
Why is the "Mediterranean diet" associated with lower rates of heart disease?
It is full of unsaturated fats. For people who live in the Mediterranean region, the main fat in their diet is olive oil, which is mainly unsaturated fats.
Other sources: peanut oil, canola oil, avocados, nuts
No real limit on how much of these you can eat!
How are type 1 and type 2 diabetes treated?
Type 1: Taking insulin. You can take this through a needle, an insulin pen, or an insulin pump. Hypoglycemia, or low blood sugar, can occur if you take insulin but don’t match your dose with your food or physical activity. Manage your diabetes by taking care of yourself each day, following a diabetes meal plan, being physically active and checking your blood glucose often
Is it better for your body to eat slowly or quickly? To skip meals or to have set meal times?
Eat slowly to avoid overeating. If you eat slowly, you are more likely to recognize when you are feeling satisfied, or when you are about 80% full, and can stop eating.
Don’t skip meals. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice, not always a healthful one. Setting meals at around the same time each day, as well as planning for enough time to enjoy a meal or snack reduces these risks.
What percentage of food worldwide is never eaten?
30%