Perspectives: Final Study Questions A good relationship w/ food Synopsis: By now you know that NS 132 has a very practical purpose. A primary aim the course has been to impart give nutritional knowledge that you can readily apply to your life. For many us this will require behavioral change. & change is never easy. Much this lecture focuses on strategies you can apply to address the obstacles you may encounter, such as personal beliefs that no longer serve you, or pressure you may feel from other people in your life, or from the culture at large. My hope is that what you have learned this semester will continue to benefit you in the yrs. to come. Textbook readings: None I. Introduction a. Gulf bet. belief & action i. Smoking stats (1/4 pop. smoke) ii. Exercise stats (1/4 pop. do not exercise) *Incorporate knowledge into life. II. Ecological perspective a. Hunter-gatherer past: high-fiber, low-fat, low-sugar b. Restriction / scarcity: widespread food shortage; nutrient scarce environment c. Evolutionary adaptation d. Today's nutrient-rich environment e. Abundance - lots choices (50,000 new foods/yr.) III. Understanding behavior: concepts a. Driving forces behind eating behavior & food choice i. Hunger (~ physiological need): when & how much to eat = satiety ii. Innate preference: what we choose to eat (inborn) - CHO: esp. sweets; maintains blood sugar; protein sparing - fat: good sense satiety; energy dense - variety iii. Learned preference (values from parents, peers, positive associations) - learned > innate iv. Availability (~ convenience) - more availability eat more - more expensive, longer preparation eat less v. Emotional need (comfort) - stress-related eating bulimia, binge-eating disorders obesity vi. Rational choice - nutrition knowledge - e.g. whole vs. (white) refined grains vii. Habit viii. Order varies w/ individual & circumstance b. Aligning your values to your biology (need & functioning)
- learned preferences improve quality life, health happiness Identifying barriers to behavior change - imagine resistance to particular change/behavior d. Setting out parts * most subject to own influence possibility changing values c. IV. Changing behavior: how to a. Make your health a priority b. Prioritizing changes c. Sustainable / realistic d. Food choice e. Uncoupling eating & emotion f. Coaching g. Resources h. Self-assessment tools i. Behavior modification tips Priorities 1. Appreciation food What are some the problems we might attribute to the devaluation food? Some problems we might attribute to devaluation food: health = high priority, low urgency (e.g. exercise, vegetables) long-term consequences deadlines, paying bills = high urgency, low priority immediate consequences 1) Plan for health behaviors (e.g. scheduling, budgeting). 2) Prioritize changes, 2-3 @ time ( overwhelm). 3) Be sustainable/realistic (w/ lifestyle practices). great weight loss bottom out slow regain - metabolism - excessive restriction harder to maintain - undereating/starvation binge (physiological & psychological) basics: balance, variety moderation, W/ value food, consider: - not only: nutritional characteristics - also: behavior around food 2. Pleasant social context What problems can negative emotional associations w/ food contribute to? Negative emotional associations w/ food can contribute to eating disorders (e.g. anorexia, bulimia, binge eating).
3. Eat only when hungry Why not eat when not hungry? Uncouple eating & emotion. Eat according to physiological needs (i.e. when hungry). - comfort foods, stress-related eating eating disorders, obesity - challenge: Meet emotional needs in more approp. way--creative substitution behaviors (e.g. walk, listen to music). Coaching (outside perspective) for Behavior Modification: - Registered Dietitian: for nutrition advice - Counseling, Therapy: for stress mgmt. Resources for approaches to successful behavior change: - National Weight Control Registry: listing people who have successfully large amts. weight & kept it off (long-term weight loss > 30 lbs.) a. 95%: high-CHO, low-fat diets b. 95%: 1+ hour/day exercise c. 50%, : weight train - Self-Assessment Tools a. food diary: what & how much eating b. analysis tools (e.g. myPyramid.gov) c. reflection on what/how/why eating Behavior Modification Ideas: - satisfying & sufficiently convenient/available food sustainable - Shop on regular basis for perishables (e.g. produce). - Stock long shelf life food (e.g. bread, canned beans/legumes, noodles, rice, frozen vegetables--cabbage, carrots, onions, potatoes, sweet potatoes, squash--frozen meat, lunch food, frozen entrees). 4. Regular meals What are the benefits to regular meals? Benefits to regular meals are maintenance basal metabolism & glycogen stores. 5. Home cooking What are some the advantages to eating at home? Advantages to eating at home are limits on high-fat, energy dense foods in restaurants. Cooking: - make easy - short list ingredients, few steps - have time & food ready - variety cooking styles
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resources: cookbooks, cooking classes, simple cooking styles (crock pots, stir-fry)
6. Eat starch Why do we want to have a high proportion the diet as starch? Have high proportion diet as starch to maintain glycogen stores & thus, basal metabolism. 7. Fruits/vegetables Why do we want to include fruits & vegetables? include fruits & vegetables because high nutrient density & chronic disease prevention. List some vegetables & fruits you like & how you like them prepared. 8. Plant proteins Why include plant proteins? Plant proteins needed for lean tissue synthesis plus high nutrient density. 9. Whole foods Why emphasize whole foods? Emphasize whole foods over processed foods because better nutrient density, more potassium, & less sodium. 10. Reduce fat Why? Reduce fat to reduce energy density & calorie intake, & thus prevent chronic disease & obesity. 11. Eat seasonally/eat fresh/eat locally Why? What advantages does this offer? Eating seasonally, fresh, & locally offers high quality & wide variety food @ good price balance & nutritional benefits