Mindful Eating
TRUE OR FALSE:
Mindful eating helps you make healthier food choices.
True! Mindful eating helps you to slow down so you can pay more attention to hunger cues and making healthier food choices.
TRUE OR FALSE
Emotional eating occurs when we are hungry
FALSE! Emotional eating occurs when we eat for reasons other than hunger (utilizing food as a source of comfort)
A comfort food is a food that often has a nostalgic or sentimental appeal to it
TRUE!
These foods often resemble home cooked meals that we grew up with
TRUE OR FALSE
Many farmers markets accept SNAP (EBT) to help increase access to fresh and health foods
True!
It is important to pay attention to ________ cues prior to meals.
Hunger Cues!
Mindful eating encourages you to listen closely to your body and what it needs.
Name two feelings or reasons that someone might eat emotionally
This alternative to deep frying foods will still create a crispy food but with less calories and fat
Air frying or oven frying
Seasonal foods can help you save _____.
Money!
Generally, seasonal foods are less expensive since there is more availability.
What are one or two strategies to slow down how fast you eat?
2. Take more time to chew your food
3. Avoid eating when distracted (in front of the TV)
Name two alternative activities that you can do instead of emotionally eating
Going for a walk, calling a friend, listening to music, reading a book, taking up a craft, etc.
What ingredient can you add into soups, pastas, rice dishes, and other meals to increase the fiber and protein content?
Beans and lentils
Where can you find a seasonal food guide?
Online and apps
Talk with local farmers
What is one thing you can express appreciation for about your meal before you begin eating?
Take a minute before eating to appreciate the time, energy, and resources that went into bringing this food to your plate. You can also express gratitude for anyone you are sharing a meal with.
What is an example of a common trigger that might cause you to emotionally eat?
Certain places, feelings, situations, or times of day may trigger someone.
What is a crunchy. nutrient dense snack that you could substitute for chips?
Popcorn (unsalted or air-popped), vegetables with hummus, nuts/seeds, whole grain crackers, and roasted chickpeas
This process preserves food using vinegar, salt, and spices.
Mindful eating encourages you to be present during your meal. One way to do this is to engage all five senses. How can you pay attention to all five of your senses during your next meal?
Take time to notice any sounds involved with your meal (opening a wrapper or a crunch when you bite into a food)
Smell the aroma of your food
Feel the weight or shape of your food
Enjoy the presentation of your food
Savor the taste of your meal
When people emotionally eat, they often choose less healthy foods that are higher in ______ and ______.
Saturated fat and added sugar
What is a nutrient dense snack that you could swap when you are craving something sweet?
Smoothies, yogurt parfait, chia seed pudding, black bean brownies, banana oatmeal cookies
This summer vegetable can be grilled, roasted, stuffed, or spiralized into a pasta.