|
Lesson Plan Three - Tasting Your
Calories
You will need the FREE Adobe Reader to view these files.
Click
here to view the Web cast for Week 3
Nutrition Tip: Moving Away from the TV While Eating
Physical Activity Tip:
Buying Shoes
Behavior Tip: Selecting the Eating Spot
Handouts:
- Many
kids are eating too much in front of TV
Additional Items Needed: None
Class: (Print
Version) 
Nutrition Tip - Moving Away from the TV While
Eating
There are several concerns with eating snacks and
meals in front of the television. A big concern is that
individuals become so involved in the television program they fail to
notice what or how much they are eating. This is especially true
when eating snacks out of a bag or container. How many times
have you started with a full bag of chips and at the end of the TV
show are surprised that the chips are almost gone?
A response about eating in front of the TV may be,
"But I serve my plate and don't go back for seconds."
On the surface that sounds fine, but what may actually happen in the
long run is not tasting the food - not noticing the flavors, colors or
textures. When the TV receives all your attention, you are less
likely to be satisfied at the end of the meal. You may be full,
but not satisfied and therefore snack to try to fill that void.
Another common, yet subtle, result occurs when you
sit in the same chair or end of the couch when eating and watching
TV. That simple act can subconsciously train your mind that you
eat when you are in that spot. When that happens, you may notice
"getting the munchies" when you watch TV at other times.
A drawback to eating in front of the television is
the family interaction is reduced. Mealtimes are often the only
time during the day when the entire family can sit down together and
talk. It is a great time for children and teens to learn good
eating habits because they have the chance to see others eating a
variety of foods and are thus more likely to try them. It is
where they will learn good eating manners, and it is a place where
they will get reinforcement that they are an important part of the
family. Children can learn social skills at the table! The
benefit for parents may be even more important. Table time with
children can help parents know what is going on, what happened during
the day, what challenges their children faced and how they are
progressing in decision-making skills...all in addition to seeing what
foods they are eating! (Handout 1)
The good news is that by sitting at the table every
time you eat (snacks included), you can address the concerns listed
above. Sitting at the table and eating slowly allows you to
really taste the food and notice the different aspects of the
food. This leads to more satisfaction at the end of the
meal. When you eat at one place, you retrain your mind and may
even see the desire for snacking decrease. Some people feel it
is not worth the trouble to go to the table to eat and miss the movie,
which might actually decrease the snacking!
Eating as a family unit at the table has many
benefits. When parents and children eat together, they are more
likely to enjoy a healthy variety of foods, and are also more likely
to talk together and that makes such a difference to kids' health and
happiness. (Handout 2)
Physical Activity Tip - Shoe-Buying Tips
The following are tips to consider when buying a
good pair of shoes for physical activity:
- Support: The back of the shoe should be
firm to help control heel motion.
- Cushioning: Shoes should have plenty of
cushioning, especially in the heel.
- Performance: Shoes should be lightweight
and durable and be made of material like nylon mesh that will
allow sweat to evaporate.
- Fit: Shop late in the day, when your feet
are the biggest. Wear the same type of socks you will wear
when exercising. Make sure the toe box is big enough to
wiggle your toes and is one thumbnail longer than your longest
toe. Feel inside shoes for seams or ridges. Check the
shoes to see if they bend easily at the widest part. Walk
briskly around the store to check for cushioning and
comfort. Make sure the shoe feels good on your feet.
Behavior Change Tip - Designating one eating
and drinking place
Where you eat and what you do while you eat can be
very important. Eating in the car, eating at the desk while
doing paperwork, eating while watching television or reading, eating
while stretched out in the bed, etc., can take your attention away
from the food. When doing something else while you eat, you get
all the calories but only part of the pleasure. In other words,
these calories are wasted, not tasted. This week, select a place
to sit while eating and drinking. Preferably, at the table, but
if you do not have a kitchen or dining room table, or cannot get to it
because of all the "stuff" on it, select a quiet place to
eat. Every time you eat, go to that place. Do not mix
eating with other activities. If this sounds awkward or hard to
imagine, it is a sign that you associate eating with other
activities. This week, even if you are grabbing a cracker or a
drink, go to that one designated area and sit down to eat and drink!
Back to Top
|
