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: mvitolin@wakehealth.edu�Michelle Krehbiel: mkrehbiel2@unl.edu�Vanessa Spero: vspero@ufl.edu�Kimber Sarver: ksarver@ufl.edu