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Building a Healthy Relationship with Food & Your Body

Pre-survey

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Lemon

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  • Name?
  • Where are you from?
  • Favorite food?
  • Any first-timers?
  • Anyone complete last week's goal?

Intros

Index

12 Post-Survey . . . . . . . . . . . . . . . . . . . . .

11 Personal Reflection . . . . . . . . . . . . . . . .

02 Nutrition Jeopardy . . . . . . . . . . . . . . .

10 Chef Storytelling . . . . . . . . . . . . . . . . .

09 Food Label Basics . . . . . . . . .

08 Healthy Eating Tips . . . . . . . . . . . . . . .

07 Food and Mood/Energy . . . . . . . . . .

06 Healthy Foods . . . . . . . . . . . . . . . . . . .

05 Balanced Meals . . . . . . . . . . . . . . . . . .

03 MyPlate. . . . . . . . . . . . . . . . . . . .

04 Myth vs Fact. . . . . . . . . . . . . . . . . . . . . . . . .

01 Grounding . . . . . . . . . . . . . . . . . . . . . . .

What kinds of expectations do you want this group to follow?

IDEAS

Group Expectations

1) Breathe in for 4, 2) hold for 4, 3) out for 4, 4) hold for 4

Grounding: Four-square breathing

YOU FIRST

What are the benefits of eating healthy?

+ MyPlate Quiz

Answer

MYTH VS. FACT

Myth or fact?: All fats are bad for you.

Answer

MYTH VS. FACT

Myth or fact?: Carbohydrates are a main source of energy for the body.

Answer

MYTH VS. FACT

Myth or fact?: Skipping meals is a good way to lose weight.

Answer

MYTH VS. FACT

Myth or fact?: Organic foods are always healthier and more nutritious.

Answer

MYTH VS. FACT

Myth or fact?: Protein shakes and supplements are not necessary for building muscle.

Answer

MYTH VS. FACT

Myth or fact?: All natural or organic sweeteners are much healthier than refined sugar.

One that incorporates each of the major food groups:

+ info

  1. Vegetables and beans/legumes
  2. Grains
  3. Fruits
  4. Lean meats, eggs, nuts
  5. Dairy

What is a balanced meal or snack?

Foods high in vitamins/ minerals

Healthy foods high in protein

Foods with healthy carbs

Foods with Healthy Fats

How does food affect your mood and energy, and what foods should you eat to improve both?

Three Important Healthy Eating Tips:

Serve yourself small portions initially. This makes it easier to make sure you don't overeat.

Practice portion control!

Eating slowly can have several benefits like improving digestion. Taking breaks by putting down utensils & taking sips of water between bites can help slow your eating.

Eat slowly!

Rushing through meals or having distractions like TV while you eat can lead to fast and mindless eating.

Set aside time!

Food label with instructions from the FDA.
  • Find the following items on the label: calories, total carbs, sugars, sodium, protein, total fat, saturated fat, trans fat.
  • How should you get in a day??
    • Calories: ~ 2000
    • Total Carbs: 275 g
    • Sugars: < 200 calories or 50 g
    • Sodium: < 2.3 g
    • Protein: 50 g
    • Total fats: 79 g

Food Label Basics

+ LINK

Nutrition jeopardy

  • Your team will receive a basket of ingredients.
  • Theme: a dish that would be easy for you to make at home.
  • You have 15 minutes!

CHOPPED

  • Based on what we've learned today, why is it important for you to eat healthy?
  • Think about the food you eat during a normal week. What do you think you should change/add to your diet?
  • Write down three goals related to food and eating that you want to set for yourself moving forward.

Personal reflection

  • Set aside time each day over the next week to focus on one meal or snack.
  • Take a moment to appreciate the appearance, smell, and texture of the food.
  • Try to be as present in the moment and be conscious about how fast you're eating.
  • Journal about each day's experience!

Deeper dive: Mindful Eating

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Post-survey

1) Breathe in for 4, 2) hold for 4, 3) out for 4, 4) hold for 4

Grounding: Four-square breathing

  • Imagine you're a world-class chef like Gordon Ramsay.
  • Write about a special dish you would create that reflects your personality and values.
  • Discuss with your group the inspiration behind your dish and how it connects with your personal relationship with food!

Chef Storytelling

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The fact is, skipping meals can lead to overeating later in the day and can negatively affect your body's metabolism. It can also reduce energy levels. Regular, balanced meals and snacks can help mantain energy levels and support a healthy weight!

MYTH!

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The fact is, while natural sweeteners like honey, maple syrup, and cocount sugar might offer some small nutritional benefits compared to refined sugar (processed sugar added to foods), they still need to be eated in moderation.

MYTH!

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The fact is, not all fats are created equal. While saturated and trans fats should be limited, unsaturated fats (found in nuts, seeds, avocados, olive oil, etc.) are essential for overall health and can even have positive effects on heart health!

MYTH!

While protein is important for muscle growth, most people can meet their protein needs through a balanced diet. Whole food sources of protein, like lean meats, dairy, legumes, and nuts, are preferable to relying solely on supplemental protein.

FACT!

Carbohydrates are absolutely a main source of energy for the body. It's important to make sure, though, to focus on complex carbohydrates like whole grains, fruits, and vegetables, which provide valuable nutrients and fiber.

FACT!

The fact is, organic foods can be part of a healthy diet, but they are not inherently more nutritious than conventionally grown foods. The term "organic" refers to the farming methods used and doesn't necessarily relate to nutritional content.

MYTH!