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MindfulEating:HowtoEncourageYouthtoThinkBeforeTheyEat
MaraVitolins,MichelleKrehbiel,VanessaSpero,andKimberSarver
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Mindful Eating: How to Encourage Youth to
Think Before They Eat
Presenters
Mara VitolinsDrPH, MPH, RDNProfessor and Interim Chair, Department of Epidemiology and PreventionWake Forest School of Medicine
Michelle KrehbielPhD, CFLEYouth Development Specialist and Associate ProfessorUniversity of Nebraska- Lincoln Extension
Vanessa SperoRegional Specialized 4-H Youth Development Extension AgentUniversity of Florida / IFAS Extension
Kimber SarverExtension Agent I4-H Youth DevelopmentUniversity of Florida / IFAS Extension
Today’s Agenda
What is mindful eating
What factors influence "mindless eating" in youth
How to teach youth to recognize appetite and practice healthy, mindful eating habits
What is Mindful Eating?
Awareness of actions
Self-regulation
Self-control
Why is Mindful Eating
Important?
Decrease sugar intake
Increase fruit and vegetable consumption
Increase family bonding
Decrease in using food to regulate emotions
Pace of eating linked to weight
Influential Factors
Is the child… THIRSTY TIRED BORED HAVING A STRONG
EMOTIONAL FEELING
How to Address
These Factors
What children see is what they crave
Teach them to regulate emotions
Introduce mindful techniques
Enhance the environment to encourage mindful eating
Change the Environment at Home
TURN OFF THE TV DURING
MEALS
DIM OR LOWER LIGHTS WHILE
MEALS ARE BEING SERVED
PLAY SOFT AND CALMING MUSIC
USE A LOWER TONE OF VOICE
WHEN SPEAKING
Change the Environment at School
ALLOW SOME OF THE LUNCH HOUR TO BE
MINDFUL EATING TIME (QUIETLY TALKING OR NO
TALKING)
LOWER OR TURN OFF SOME OF THE
LIGHTS (NOT TO THE POINT OF
IMPAIRING VISION)
PLAY CALMING MUSIC
MAKE SEATS/CHAIRS
MORE COMFORTABLE
Techniques to Encourage
Mindful Eating
Model self-control and self-regulation by…
Practice mindful feeding by…
Learn portion sizes and their visual equivalent
Teach your child portion sizes and their visual equivalents
Stop to think about your feelings. Are you actually hungry?
Ask questions to determine if your child is thirsty/tired/bored/upset/etc..
Avoid buffets, but if you are at a buffet make only one trip
See what is offered at the table or down the buffet line
Techniques to Encourage
Mindful Eating
Model self-control and self-regulation by…
Practice mindful feeding by…
Eating mindfully and slowly. This should take at least 20 minutes
Set a timer for 20 minutes or use the opposite hand to eat
Turn off the TV Eat together as a family
Resist pressure from friends to eat unhealthy foods
Give permission to not have clear your plate
Techniques to Encourage
Mindful Eating
Model self-control and self-regulation by…
Practice mindful feeding by…
Limit meals at fast-food restaurants
Teach how to make wise choices at fast-food restaurants
Not eating through emotions
Eat when hungry
Review
Techniques to encourage mindful eating
Influential Factors
What they are How to address them
Why mindful eating is important
How to get in touch with us…
�Mara Vitolins: [email protected]�Michelle Krehbiel: [email protected]�Vanessa Spero: [email protected]�Kimber Sarver: [email protected]