Nutrition Behaviours Flashcards
why focus on nutrition (7)
- weight related co-morbidities (diabetes, CVD, OA, increased BP, systemic inflammation/cancer)
- personal and public health costs
- quality of life
- what we eat influences out concentration, daily functioning, stress and overall performance
- nutrition often associated with clients exercise related goals
- lots of confusion about what diets may be best
- nutritional behaviours are critical to success
standard solutions for nutrition management (6) that don’t work
- dieting without exercise
- food elimination (cutting out carbs)
3.limiting quantities (macros etc..) - adhearing to a specific plan (no sugar etc..)
- meal replacement (protien shakes)
- severe strategies (weight loss drugs)
Do diets work? short term vs long term
short term yes
long term no. Because the diet is too specific and too strict you will gain the weight back.
The brain will fight to bring the body back to the same weight it had before the energy was restricted
ways to manage nutrition change (2 options)
- control with a lot of effort long term (not usually managable)
- form healthy eating behaviours and habits (practice until it becomes automatic)- make it obvious, easy and attractive.
standard approach to nutrition behaviour change that don’t work
-change everything at once
-adherence starts high then falls off
-goal to be as close to perfect
-food tackled in isolation
-on or off plan, no continuim
skills based approach to nutrition behaviour change
-one habit/skill at a time
-scaled to confidence level and to life
-self paced process (continuim)
-goal is sustainability
-other behaviours are integrated
-practice and develop skills
why is a skills based approach better?
long term adherence is likely higher
“food skills is 100% of ability to manage weight, exercise is 100% to sustain lean body mass or 50% of our ability to manage our stress”- Josh creator of GMB fitness
why develop and practice food skills (6)
- takes the pressure off- just practice
- allows for errors
- encourages beginners mindset
- focuses on the process rather than outcome
- feels easier and boosts confidence
- already fits into everyday life
define homeostatic hunger
the physiological signs of hunger.
-hollow stomach feeling
-physical growling/rumbling
-wanting a whole meal as opposed to craving a specific food
Define hedonic hunger
emotional eating
-doesnt have a lot to do with food but rather internal feelings
-can be a tool, but when it becomes the default, may require referral
-normal to get this from time to time but want to avoid it if it becomes majority of the time
Good starting points when it comes to eating habits (5)
- eat substantial meals without snacking
- eat mostly whole foods
- eat just enough to be satisfied- notice when full and stop
- feel hunger before eating
- track the behaviour you choose(aim for 1 per day to start then increase frequency)
what influences how much we eat (4)
- mood
- container size
- presence of others (social gatherings/parties)
- taste
How does the ‘path’ influence our eating behaviours? (rider and elephant)
we must shape the path for the elephant through influences
how do portion size relate to container size?
the larger container you have the more likely you will take a larger portion (big bowl and big spoon= scooping more icecream
impact of external ques
stale popcorn: given a large bag of free popcorn people still ate the entire large bag of popcorn even though it was stale.
