Webinar #2: Planning Ahead for Nutrition and Exercise With Jessica A. Murray Registered Dietitian-Nutritionist

 Think about the last time you overate.  When was it?  What were you doing?  What did you eat?  How did you feel afterwards?

 Allowed myself to get too hungry  Made a bad decision because I was hungry  Overate because I was hungry  Solutions: 1. Eat more substantial and filling meal 2. Carry snacks

 Overdid’s – over ate, too many calories, uncomfortably full (8 or higher)  Empty Calories – enough or too many calories, but not nutritious.  Low in Fiber  Liquids  No Protein  Too long between meals/snacks

 Option 1: 3 meals, 2 snacks  What is your calorie goal: 1600  Divide your calorie goal by 4  Each Meal: 400  Snacks: 400 ▪ Divided by 2 = 200 calories for each snack.

 Option #2:  5 small meals each day (Eat every hours)  Daily Calorie Goal: 1600  Divided by 5= 320

Pick one of the options: 3 meals, 2 snacks Or 5 small meals

 Refer back to Activity 1, your food diary.  Pause the video, and rearrange your meals and/or snacks into either 3 meals,2 snack option or 5 small meals

Pick a meal or snack that may have been a slip up How can you make that meal/snack better?

 Pre and Post Workout  In between classes – especially classes near lunch time  Commute  Walking in the door

 Last time I overate because of something I was feeling:  What was the cause of the emotion?  What emotion were you feeling?  Both good and bad emotions can lead to emotional eating!  What did you eat?  How did you feel afterwards? Did you feel better?  What made you feel better?

 Count to 10  Go for a walk  Read  Call a friend  Exercise  Take a hot bath  Meditate  Yoga  Sip a low calorie drink  Write in a journal  Go for a drive

 Watching TV  Driving  Going to a Movie  On the computer  Playing video games  While studying  While in class  At the dining hall, or out to eat with chips or bread in front of you