Wellness - 1 - Diet & Nutrition

Possible Action Steps

Together, brainstorm common triggers (events, moods, situations) that lead to snacking and/or over eating.
Identify if there are eating situations or events that trigger negative health symptoms (bloat, night sweats, emotional lows, etc.)
In the upcoming week, pay special attention to the triggers that lead to snacking and/or over eating.
Start paying attention to the specific foods and the serving sizes that are consumed as a result of eating triggers.
Start paying attention to how it feels to overeat and eat junky (salty, sugary, fatty) foods as a result of stress and emotional triggers.

Supporting Resources

Possible Action Steps

Take pictures of one day's food intake (consider using camera phone)
Take pictures of all snacks eaten in a 24 hour period (consider using camera phone)
Take pictures of uneaten food left on your plate for discard or to be eaten at a later meal
For one week, take a daily weight measurement
For one week, try to see if there is any relationship between weight fluctuations and increase/decrease in food intake.

Supporting Resources

Possible Action Steps

Look for the nutrition information panel on packaged foods
Find out if your favorite fast food restaurants have nutrition and calorie information available. Add up the number of calories in your favorite fast food meal.
Together, brainstorm a few things to do in response to stress that does not include eating
Learn to identify the difference between high fat/high calorie, low/high fiber, and low fat/low calorie foods
Take pictures of all healthy snacks and meals eaten in a 24 to 48 hour period

Supporting Resources

Possible Action Steps

In the upcoming week, replace one or two high fat/high calorie snacks with low fat/calorie snacks. Remember how it felt to make that change.
In the upcoming week, respond to the desire to overeat or consume a junky snack by doing something healthy. Make note of how that felt.
In the upcoming week, pay close attention to eating healthy by eating less salty and fatty foods. For example, try popcorn with half the butter and salt, or leave it off altogether.
In the upcoming week, discard or save a portion of one meal or snack before starting to eat. Remember how you felt.

Supporting Resources