Monday, March 18, 2013

Mindful Eating During Finals Week!

Stressed Out over Winter Quarter Finals? Don’t let stress cause you to "lose" to overeating. A recent study published this month found that eating while distracted increased the amount you consumed by 10 percent. Surprisingly, it also increased the amount you would eat at a later meal by more than 25 percent!

Follow these tips “Mindful Bruin Eating” Tips during a hectic finals week to perform your best both in the classroom and on the field!


Ten Tips for Healthy and Conscious Eating

- Keep track of everything you eat and drink. Write it down as soon as you swallow so you don’t forget! Include the type of food or beverage, amount, time, physical feeling of hunger vs. fullness, etc.

- Make sure your meal plates are plenty of VEGETABLES, LEAN PROTEIN and WHOLE GRAIN foods. Whenever you normally eat white or “enriched” bread, cereal, rice or pasta; substitute it with a whole grain version for more fiber and vitamins to maintain your energy level through the week!

- FRESH FRUITS and VEGETABLES throughout the day! Eat at least 2-3 servings of fresh fruits and 3-4 servings of vegetables each day.

- Eat throughout the day rather than “saving” your appetite for a meal. Smaller, more frequent meals (every 3-5 hours) will help keep your energy level more consistent. Start listening to your body’s signals regarding hunger and fullness!

- Keep “junk food” and “trigger” foods out of your dorm room or apartment. Out of sight, out of mind!

- Include good sources of lean protein with your meals: chicken, fish, shellfish, legumes, eggs, dairy products, soy products, and lean meats.

- Use low fat, fat free and lean dairy and animal products. High fat foods can make you feel tired and lose focus over studying.

- Choose calories you can chew – that means drinking more water instead of juice, fruit punch, regular sodas, alcohol, and specialty coffees.

- Shut off the TV, put down the book or newspaper, and turn off the computer whenever you eat – this includes meals and snacks. People tend to eat larger portions when snacking in front of the tube, and the foods chosen are often high in fat, sugar and calories. What’s more, when you associate eating with particular activities, you may automatically look for something to eat when engaging in those activities, regardless of hunger.

- Plan ahead for meals and snacks, have foods on hand to prepare them, and pack them “to go” if necessary. If you wait until you’re really hungry, there may not be many healthy choices around to choose from.

Fueling Smart Bruin Athletes,

Emily Mitchell, MS, RD, CSSD, CDE
Director of Sports Nutrition
UCLA Athletics


Research Findings
Robinson, E at al. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition, April 2013.