Chapter 8: Tools for Healthy Eating

What are 5 tips for grocery shopping?

1. Shop once every 1-2 weeks 2. Make a list 3. Shop alone 4. Shop the perimeter not the aisles 5. Read labels while shopping

What are 3-4 things to look for on a labels while shopping in each section of the grocery store?

1. Ingredient lists 2. Choose foods with less ingredients 3. Choose foods closests to their "natural" state 4. Look for foods with at least 5 grams of fiber per serving 5. Look for added suga

What are the 5 common characteristics of most fad diets?

1. Low calorie 2. Promotes the loss of water weight 3. Omit certain food groups 4. Long-term problems 5. Focus on "quick fixes"

Describe the 7 common issues for healthy eating and list at least 3 strategies to combat those issues.

1. Not listening to our hunger cues 2. Eating quick meals and processed foods 3. Skipping breakfast 4. Snacking 5. Limited fruits and veggies 6. Drinking your calories 7. Hoping for quick fixes 1. Keep frozen fruits/veggies in your room 2. Start with small items in the mornings 3. Keep healthy snacks with you

What are 5 tips for meal planning?

1. Start by planning 1-2 meals per week and move to 2-3 per week 2. Find days where you have time to cook 3. Share cooking load 4. Create a weekly menu plan 5. Remember you don't have to cook every night

How long does it take for the brain to signal "I'm full"?

15-30 minutes

What is a food stash and why is it important?

A food stash is a stash of food you keep with you at all times. It should contain deathly protein rich foods it helps to promote healthy snacking.

What is the problem with combing alcohol and caffeine? Why?

Alcohol is a depressant while caffeine is a stimulant when combined they can lead to alcohol poising, blackouts and sexual assault.

In general, when we are hungry, what types of foods do we crave?

Fats and sugars

What are healthy food options to have in your dorm room/living area for breakfast, lunch and dinner?

Fresh ir frozen fruits and veggies. Lean healthy meats.

What are the pros and cons of a high and low protein diet: high and low carbohydrate diets, and low fat diets. Who might benefit from these types of diets and why?

High Protein- pay attention to fiber, high quality proteins, low saturated fats and nutrient dense foods Low Protein- can cause nutrient deficiency's High Carb- Increased obesity and diabetes Low Carb- used for weight loss can improve health issues such as diabetes, metabolic syndrome and CV syndrome Low Fat- High carb, only effective in the short term, lots of high sugar processed foods

Describe the difference between hunger and appetite. Which one should be our primary reason for consuming food? Why?

Hunger is the need to eat while appetite is the desire to eat. Hunger should be our primary reason for consuming food. Appetite can lead to over eating and eating unhealthy cravings

Describe the difference between mindless and mindful eating? Why is mindful eating important?

Mindful eating is when you chose the food and use your senses to appreciate the food. Do this once a meal. Mindless eating is just eating with ought thought. Mindful eating helps us control our cravings and to appreciate the food we have more.

Explain and give an example of Therapeutic, Experimental, and Maintenance diets.

Therapeutic- To treat a condition Experimental- Trying something to new to see how your body reacts Maintenance- To maintain overall health

What are the various types of vegetarian eating?

Vegetarian: Plant based Vegan: No animal products Lacto-vegetarian: Plant based but consumes dairy Ovo-Vegetarian: Plant based add eggs Pescatarian: Plant based add seafood and fish Flexitarian: Plant based for the most part... depends