Mindful Eating By: Amanda Wilkins and Deidra Nelson, RD
Clinical Nutrition Grad Students
Slide 2
Slide 3
NAME THE MOST POPULAR FAD DIET SURVEY SAYS ATKINS 41BABY FOOD
DIET 11 JUICING DIET 30LEMONADE DIET 3 SOUTH BEACH 14TAPEWORM DIET
1 1 2 3 4 5 6
Slide 4
Deprivation Diets Dont work for 3 reasons: #1 Our body fights
against them #2 Our brain fights against them #3 Our day-to-day
environment fights against them
Slide 5
What often signals us to eat in excess? SURVEY SAYS HUNGER
36TELEVISION/ADS 10 SOCIAL GATHERINGS 29SMELL 7 STRESS/EMOTIONS 18
1 2 3 4 5
Slide 6
1. REJECT THE DIET MENTALITY 2. HONOR YOUR HUNGER 3. MAKE PEACE
WITH FOOD 10 PRINCIPLES OF INTUITIVE EATING
Slide 7
4. CHALLENGE THE FOOD POLICE 5. FEEL YOUR FULLNESS 6. DISCOVER
THE SATISFACTION FACTOR 10 PRINCIPLES OF INTUITIVE EATING
Slide 8
7. COPE WITH YOUR EMOTIONS WITHOUT USING FOOD 8. RESPECT YOUR
BODY 9. EXERCISE- FEEL THE DIFFERENCE 10 PRINCIPLES OF INTUITIVE
EATING
Slide 9
10. HONOR YOUR HEALTH- GENTLE NUTRITION 10 PRINCIPLES OF
INTUITIVE EATING
Slide 10
The Mindless Margin Most people gain (or lose) weight gradually
If we dont realize we are eating less, we wont feel deprived
Reengineering you food life so eating is enjoyable and mindful We
all love to eat!
Slide 11
Tracking Calories Find an app that works for you Learn Caloric
Intake Prevents eating excess calories 3500 calories = 1 pound body
fat Keeping a food diary
Slide 12
Slide 13
Eating out with Confidence Split an entre or dessert Ask for a
to-go box when you order Ask questions Add more fruits and
vegetables Choose healthier options Ask for dressings/butter on the
side
Slide 14
Strategies to mindful eating *Serve yourself on smaller plates
and taller glasses *Move visible food and if it cant be moved, move
around it. aka the Hide the See-Food Diet
Slide 15
Pause Points Gives you a chance to ask yourself if you really
want to keep eating Packaging Moving candy jar farther away Paying
attention to serving sizes. 20 oz. Coke=2.5 servings
Slide 16
Calories are Right (Price is Right)
Slide 17
15 Potato Chips (1 oz) 150 calories 120 calories
Slide 18
160 calories 3 Oreo Cookies 80 calories
Slide 19
3 cups of plain popcorn 93 calories125 calories
Slide 20
6 oz plain yogurt 100 calories 150 calories
Slide 21
60 calories Apple (small) 50 calories
Slide 22
80 calories Cheese Stick 135 calories
Slide 23
160 calories c Almonds 180 calories
Slide 24
140 calories 12 oz Soda 170 calories
Slide 25
154 calories 12 oz beer 130 calories
Slide 26
Questions
Slide 27
1.Evelyn Tribole and Elyse Resch. Intuitive Eating: A
Revolutionary Program That Works: New York. St. Martins Griffin,
2003. Print. 2. Brian Wansink. Mindless Eating. Accessed: November
10, 2013. Available
at:http://foodpsychology.cornell.edu/toolbox/presentations.html 3.
Google Images. Handy Portion Sizes. November 14, 2013. 4. Choose My
Plate. Super tracker. USDA Choose My Plate Web site.
http://www.choosemyplate.gov/healthy-eating-
tips/SuperTrackerTips.pdf. Updated 2013. Accessed October 18, 2013.
http://www.choosemyplate.gov/healthy-eating-
tips/SuperTrackerTips.pdf References
