9/12/2020
                         Food for thought
                       find your sustainable eating behaviour 
                                Lauren Stribley
                       Accredited Practising Dietitian and Nutritionist 
                                                                               HOW and WHY we eat 
         1                                                        2
                                                                                     Mindful eating 
                                                                      Bringing present moment awareness to the food and eating 
                                                                      experience, without judgement, using all senses
         3                                                        4
                                                                                                                            1
                                                     9/12/2020
      1) Pay close attention to body, habits and triggers 
                                2) You can fuel your body without quitting anything
     5                         6
                                4) Mindful eating is an opportunity to nourish the mind 
              3) Food is food
                                         and the body
          There is no good food or bad food 
     7                         8
                                                          2
                                                                                                                                                                                                9/12/2020
                                                        Dietary 
                                                       preferences 
                                                                                                                      •Physical hunger
                                                                      Thoughts 
                                          Natural 
                                                                        and 
                                           eating
                                                                      emotions
                                                                                                                      •Psychological hunger 
                                                     Mindful eating
                                                                                                                         •Stress
                                                                                                                         •Boredom
                                         Nutrition                    Appetite 
                                                                                                                         •Procrastination
                                         knowledge                   awareness
                                                        Taste & 
                                                       savouring 
                                                         foods 
               9                                                                                               10
                 Physical hunger                            Psychological hunger 
                 Gradually increases                        Suddenly appears 
                 Any food will do (e.g. an apple)           Desire certain foods only (e.g. 
                                                            chocolate)
                 Can wait                                   Sense of urgency, no thinking 
                 Responding to needs e.g. hunger pains      Responding to feelings e.g. sadness
                 Consumed with awareness                    Impulsive, consumed quickly
                 Satisfaction after eating                  Feelings of guilt
               11                                                                                              12
                                                                                                                                                                                                                 3
                                                                                                                                                             9/12/2020
                                                                                                                       Not hungry, not full
                                  Let’s practice!
                                                                                             Most hungry                                                 Most full
             13                                                                            14
                                                                                               Christmas management 
                  Combating mindless eating 
                                                                                               • Plan ahead – avoid excessive leftovers 
                  • Awareness
                                                                                               • BYOhealthyoptions
                     • Am I hunger? How will this make me feel in 5-10mins? 
                                                                                               • Sit down when eating
                     • Am I stressed? Am I bored? Am I tired? Do I reallllly want this? 
                                                                                               • Put downtheknifeand fork
                  • Regularity – 3 meals/day ± snacks in between 
                                                                                               • Enjoy conversation with friends and family
                  • Adequacy – ensure right portions at each meal, not under-eating
                                                                                               • Don’t rush
                  • Fluids
                                                                                               • Regular meals – not necessary to skip meals/fast 
                  • Pace – slow down – allow 15-20mins/meal 
                                                                                                 •  Don’tneedto“earn”food
                  • Avoid distractions 
                                                                                               • Do not deprive self
             15                                                                            16
                                                                                                                                                                           4