OUTLINE HNF 150 FALL 2023. BUFFINGTON (1)
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Dec 6, 2023
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HNF 150
ANNE BUFFINGTON, MA, RDN, CSSD, CEDRD
NOURISHING SUCCESS: EATING FOR WELLBEING
1,2
WEIGHT AND HEALTH: WHY MAKE THE PARADIGM SHIFT?
Weight-Normative Approach:
Weight-Inclusive Approach (HAES®)
Focused on
Reinforces
Leads to
Focused on
Reinforces
Leads to
KEY MESSAGE:
is NOT a good measure of
!
DIETING: WHAT HAPPENS WHEN WE DIET?
Studies show that experiencing body dissatisfaction during adolescence or young
adulthood can be a primary predictor of eating problems.
% of dieters regain all their weight back in 1-5 years.
of dieters will regain more weight than lost.
% of dieters progress to pathological dieting and
% of
those individuals may go on to develop eating disorders.
KEY MESSAGE: Dieting is a better predictor of weight
than weight
!
COMPETENT EATING
3,4
The Satter Eating Competence model is an evidence-based, non-diet approach to achieve good
nutrition and support health.
Eating competence emphasizes
trust
with eating. A competent eater is positive, comfortable, and
flexible with eating, and reliable about getting enough to eat of enjoyable and nourishing food.
4 domains of the Satter Eating Competence Model:
Are YOU a competent eater?
□
Do you take time to have regular meals and snacks and pay attention while you eat?
□
Do you feel good about food and eating and comfortable with your enjoyment of food?
□
Do you eat a variety of food and enjoy learning to eat new foods?
□
Do you trust yourself to eat enough for you?
Three strategies to support eating competence:
1.
2.
3.
What are the health benefits of eating competence?
Eating competent people:
Have higher dietary quality and more nutritious diets.
Have better physical self-acceptance.
Have stable or lower body weights.
Are more active.
Sleep longer and better.
Have better medical and lab tests.
Have less disordered eating.
KEY MESSAGE: To be a competent eater, be
, self-trusting, and
about
eating and learn to take good care of yourself with
!
NEXT STEPS TO NOURISH
4
Use the following strategies to plan out a day of meals and snacks:
Plan on having regular meals and snacks around the same times each day.
Eat what you are eating now, just have it at regular meal and snack times.
Have food you find enjoyable to plan, prepare, provide, and eat.
Use snacks to support meal times, including snacks midway between meals as needed.
Once you are in the meal habit, work toward more organized and varied menus.
Beware of virtue. Do not get caught up in food rules.
Adjust your eating based on hunger, appetite, and satiety patterns.
Prioritize time to eat each meal or snack. Notice how you are feeling before you start eating.
Pay attention to the food and how you feel while eating it.
Connect and reflect:
What did you notice about your eating?
What were the benefits to having meals? What were the drawbacks?
References:
1.
Tylka et.al (2014), Weight-inclusive vs. weight-normative approach to health. Evaluating the evidenced for prioritizing
wellbeing overe weight loss.
Journal of Obesity
.
2.
Flegal, K. M., et al. (2013). Association of all-cause mortality with overweight and obesity using standard body mass index
categories.
Journal of the American Medical Association.
3.
Ellyn Satter Institute (2023). ellynsatterinstitute.org.
4.
Crum, P. Health4U (2019).
Are meals worth the trouble?
health4u.msu.edu.
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