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Nutrition Exam 3 > Intuitive Eating > Flashcards

Intuitive Eating Flashcards

1
Q

diet culture

A

societal belief that thinness equals health

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2
Q

diet culture aspects

A

emphasis on weight loss, body shaming and stigma, unrealistic standards, fad diets and quick fixes

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3
Q

diet culture: body image

A

promotes unrealistic beauty standards, leads to dissatisfaction with body size and shape, promotes critical and negative self view

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4
Q

diet culture: eating habits

A

promotes restrictive eating patterns and disordered eating behaviors, increased anxiety around food choices, can promote unhealthy relationship with food

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5
Q

examples of diet culture

A
  • exercising to “burn off” a specific number of calories or to “earn a treat”
  • limiting or avoiding specific food groups
  • feeling guilt or shame for eating
  • envy of others for their weight or perceived self control
  • engaging in fat shaming behaviors
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6
Q

impacts of diet culture

A
  • mental health
  • disordered eating
  • physical health impacts
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7
Q

mental health

A

anxiety, low self-esteem

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8
Q

disordered eating

A

skipping means, hyper-fixation on intake, low self-esteem

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9
Q

physical health impacts

A

nutrient deficiency, metabolic issues

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10
Q

how do we challenge diet culture

A

intuitive eating, health at every size, media literacy

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11
Q

the history of intuitive eating

A

developed by registered dietitians Evelyn Tribole and Elyse Resch in 1995 and has grown in popularity over the last decade

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12
Q

purpose of intuitive eating

A

combat the negative effects of dieting and promotion of a self regulating approach to eating

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13
Q

principles of intuitive eating

A

10 principles

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14
Q

principle 1

A

reject the diet mentality

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15
Q

principle 2

A

honor your hunger

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16
Q

principle 3

A

make peace with food

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17
Q

principle 4

A

challenge the food police

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18
Q

principle 5

A

feel your fullness

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19
Q

principle 6

A

discover the satisfaction factor

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20
Q

principle 7

A

cope with your emotions without using food

21
Q

principle 8

A

respect your body

22
Q

principle 9

A

exercise - feel the difference

23
Q

principle 10

A

honor your health with gentle nutrition

24
Q

principle 1: reject the diet mentality

A

diet culture, the pitfalls of dieting, emotional impact

25
Q

principle 1: reject the diet mentality action steps

A

actively challenge diet beliefs and seek support

26
Q

principle 2: honor your hunger

A

understand hunger, regular meals/snacks, avoid restriction, listen to your body

27
Q

principle 2: honor your hunger action steps

A

identify hunger cues, eat balanced meals and snacks, and develop a routine

28
Q

principle 3: make peace with food

A

food freedom, removing guilt, reducing stress around eating

29
Q

principle 3: make peace with food action steps

A

challenge food rules, practice self compassion, and explore food preferences

30
Q

principle 4: challenge the food police

A

guilt and shame, restricted eating, emotional impact

31
Q

principle 4: challenge the food police action steps

A

identify trigger, avoid perfectionism, reframe thoughts

32
Q

principle 5: feel your fullness

A

understand fullness, mindful eating, avoid overeating, listen to your body

33
Q

principle 5: feel your fullness action steps

A

eat slowly and without distractions, check in, portion size, reflect

34
Q

principle 6: discover the satisfaction factor

A

pleasure and satisfaction, sensory experience, avoid deprivation, recognize fullness

35
Q

principle 6: discover the satisfaction factor action steps

A

identify your favorite foods, eat mindfully, try new foods, focus on balance

36
Q

principle 7: cope with emotions

A

emotional eating, awareness, healthy coping strategies, address triggers

37
Q

principle 7: cope with emotions action steps

A

keep a journal, develop coping skills, seek professional help, engage in mindfulness practices

38
Q

principle 8: respect your body

A

body positivity, self compassion, health at every size, avoid comparisons

39
Q

principle 8: respect your body action steps

A

practice positive affirmations, wear comfortable clothes, engage in body positive activities

40
Q

principle 9: exercise

A

joyful movement, body awareness, avoiding guilt, variety

41
Q

principle 9: exercise action steps

A

explore different activities, set enjoyable goals, listen to your body, create a routine

42
Q

principle 10: gentle nutrition

A

balance, flexibility, nutritional awareness

43
Q

principle 10: gentle nutrition action steps

A

incorporate variety, practice moderation, stay informed, prioritize health

44
Q

gentle nutrition

A

gentle nutrition is less rigid, incorporates flexibility, encourages attention and mindfulness, and focus on nutrition as a piece of the health puzzle

45
Q

putting together balanced meals

A

there is no perfect diet, your needs are highly individual

46
Q

what we do know about diets

A
  • many Americans consume excess sodium, sugar and saturated fat
  • the standard American diet is often low in fiber, omega 3s, and specifically low in fruits
47
Q

nutrient needs

A
  • in general, most Americans need somewhere around 2,000 (+/- 500) kcals per day
  • this is dependent upon age, sex, weight, height, and activity level
48
Q

current recommendations for nutrient needs

A
  • focus on a plant forward whole foods diet
  • carbohydrates 45-65% of kcals
  • fat 20-35% of kcals
  • protein 10-25% kcals
  • limit sodium 1500-2300 mg/day
  • fiber needs (Women: 25 g/day)(Men: 38 g/day)
49
Q

how do we know what is credible?

A
  • diet trends and popular wisdom change frequently
  • basic scientific knowledge is more consistent
  • sound advice is based on a consensus of multiple research findings
  • be wary of results from only one report

Nutrition Exam 3 (6 decks)

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