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Mindful Eating vs Mindless Eating PowerPoint Presentation

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Description : Check out this medical PowerPoint presentation titled "Mindful Eating vs. Mindless Eating” by Debbie Lucus, MS, RD, CDCES.

This medical PowerPoint presentation talks about mindful eating and mindless eating, two different approaches to consuming food.

Mindful eating involves paying attention to the experience of eating, and being fully present in the moment while eating. This means savoring the flavors, textures, and smells of the food, and being aware of how the body feels during and after eating. It also involves being aware of hunger and fullness cues, and eating in response to physical hunger rather than emotional triggers or external cues. Mindful eating is often practiced as a form of meditation or mindfulness, and has been shown to have benefits for both physical and mental health.

In contrast, mindless eating involves consuming food without paying attention to the experience of eating. This often happens when we eat while distracted, such as watching TV, scrolling through our phones, or working at our desks. Mindless eating can lead to overeating, as we are not aware of how much we are consuming, and can also lead to less satisfaction from the food we are eating.

Overall, practicing mindful eating can help us develop a healthier relationship with food, and can lead to more enjoyment and satisfaction from the eating experience.

Tags : Mindful Eating, Mindless Eating, food and nutrition, nutrients, nutrition, nutrition PowerPoint presentation

Published on : Apr 26, 2023 | Views : 1497 | Downloads : 2

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Slide 1-

Mindful Eating vs. Mindless Eating Debbie Lucus, MS, RD, CDCES dlucusrd@gmail.com
Slide 2-

Question 1 How much more soup did people eat when their soup bowl kept filling up without their knowledge? A. 13% B. 53% C. 73% Answer: C – just like if you were eating out of bag or box, without signal of how much, we can overeat
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Question 2 When 2 glasses had the same capacity, into which glass did people pour the most liquid? A. short, wide glass B Tall, narrow glass Answer: A – 25-30% more into short, wide tumblers – in tall, skinny glass, looks like more
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Question 3 How did the size of plate or bowl influence people’s perception of amount when they were offered the same portion size? A. Made no difference in the amount they thought they ate B. Thought they ate more when served on large plate or bowl C. Thought they ate more when served on small plate/bowl Answer: C – large dish makes portions look smaller
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Question 4 How did the number of chocolates people ate from covered, desktop candy dishes compare when the dishes were clear vs. when the dishes were white? A. Same from both dishes B. Ate more from white dish C. Ate more from clear dish Answer: C 71% more (7.7 vs 4.6 candies) from clear dish
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Question 5 At which location did people eat the most candy from a clear, lidded candy dish? A. corner of desk B. Top left-hand desk drawer C. On a file cabinet six feet from the desk D. They ate the same amount from all locations Answer: A 9 candies vs 6 (in drawer) vs 4 across room
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We eat for many reasons… Pleasure Stress Cultural Norms Comfort Fatigue Anger Boredom Social Anxiety Habit 7
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What is the one reason why we should eat? 8
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MindLESS Eating Using external cues to shape our food choices and timing Eating because… It’s noon I see it – it looks good It smells good I haven’t finished what I was served It’s free (or to get my money’s worth) It is what I always do (i.e. go to the movies, need popcorn) 9
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MindLESS Eating Focuses on the next bite and the environment Lowers awareness of amount of food you consume Can’t assess hunger/fullness Disrupts mind/body connection Signals that regulate intake aren’t sensed Leads to overeating 10
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MindFUL Eating Eating with intention while paying attention Choosing foods you enjoy and that nourish your body Tuning all your senses into that food Aware of level of hunger and satiety Get more satisfaction out of less food Awareness of why I am eating: Comfort Emotions Sad, glad, mad…. = Emotional eating 11
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Eating Mindfully 12 Mindful ‘Eat-Mojis’ Rank your level of hunger before you eat and half way through the meal If you are a 6 or greater, then stop eating If <6, then eat slowly until you are satisfied
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Slow down Give brain time to register that you are full Put utensils down between bites Sip water between bites Take small bites and chew thoroughly Finish chewing and swallowing before filling up fork again 13
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Practice Mindful Bites Look at the food before you eat it Think about what it is, where it came from Note the color, texture, temperature Intentionally put it in your mouth Notice how it feels and tastes in your mouth Start to chew and notice how it changes Think about swallowing it before your swallow The experience is this bite – not the next one 14
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Environmental Control – What are your cues? Chips in cupboard Goodies at the movies Drinks at social events Snacking after dinner Game night/Bunko Finger foods Dessert after dinner Boredom TV Buffets Options: Stay away from cue? Find a replacement? Get rid of the trigger food? Respond differently to cues? 15
Slide 16-

Strategies to avoid mindless eating Set up your world to support your healthy eating behaviors Keep high fat/high calorie foods out of your house and work place At least keep them out of sight Keep lower fat/calories choices easy to reach, in sight and ready to eat Limit your eating to just one place Limit other activities when you eat 16
Slide 17-

Strategies for Emotional Eating Be aware of why you are eating H A L T! Take a 10 minute ‘time out’ Pause and observe Distract Express the emotion Learn your triggers Move Practice deep breathing 17
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Respond in healthy way & create new habit Implementation Intention – have a replacement for the unhealthy habit: if….then Feeling sad? I used to have Ben & Jerry’s Now I listen to music Mad at my spouse? boss? BFF? I used to eat cookies Now I go for a walk 18
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Stress & You Stress hormone, cortisol – affects appetite-control chemicals and compromises the immune system Often turn to sweets/salty snacks Fuel with foods that build immune system: Reduce high fat foods (low fat, vegetarian diet can lower cortisol levels) Limit caffeine More vitamin B & C foods Whole real foods vs processed, sugary foods Exercise – lowers cortisol levels 19
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Tips to reduce stress Keep things in perspective – don’t sweat the small stuff, and it’s all small stuff Deep breathing, meditation, prayer Move your body, go outside, enjoy nature Problem solve List the chain of events leading up to the stress How can you break the chain? Get support, call a friend, journal 20
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Always ‘hungry’? Is it real hunger? Be sure meals are well balanced Small meals/snacks every 2-3 hours may work for you Limit processed foods Keep healthy snacks on hand and visible (i.e. veggies, fruits) Track your foods and mood (MyFitnessPal online) Have a signal that your meal is over – ‘close the kitchen’ Get moving Drink plenty of water 21
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What is the bottom line? Set up your world to reduce chance of mindless eating Practice mindfulness: Listen to hunger & satiety Have mindful bites Recognize emotional eating and respond in more healthy way Eat more whole, real foods Move more!
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Where to start? Choose 1-2 habits to change at a time Do you have a problem food cue you could get rid of? Do you have a positive cue you could add? Implementation intention: If _________, then I will _____________ When? ____________ Why? _______________ How will I make this happen? _______________ What will stand in my way? _________________ How will I get around that? __________________
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SMART Goal Specific, Measurable, Achievable, Realistic, Time-bound I will eat mindfully ≠ SMART goal If I want to snack after dinner, then I will only eat it at the kitchen table When? After dinner Why? Reduce mindless eating in other areas of the house How will I make this happen? Talk to the family so they know we are only eating at the table What will stand in my way? Watching TV & eating How will I get around that? ‘close the kitchen’ after dinner by brushing my teeth and flossing 24
Slide 25-

Happy Summer! Debbie Lucus, MS, RD, CDCES dlucusrd@gmail.com