Flashcard 1

  • Front: Essence of Mindful Eating
  • Back: Mindful eating involves being fully present during meals, appreciating food, distinguishing physical hunger from emotional cravings, and enjoying sensory pleasures of meals.

Flashcard 2

  • Front: Mindsets: Restrictive vs Balanced
  • Back: Restrictive mindset focuses on avoidance and rules, while a balanced mindset emphasizes moderation, listening to hunger signals, and enjoying all foods.

Flashcard 3

  • Front: Creating a Mindful Eating Environment
  • Back: Eliminate distractions, focus on the food’s appearance and aroma, chew slowly, and appreciate each flavor and texture.

Flashcard 4

  • Front: Intrinsic Motivation for Healthy Eating
  • Back: Focus on benefits like increased energy, better sleep, improved mood, aging gracefully, and setting a healthy example for others.

Flashcard 5

  • Front: Positive Associations with Healthy Foods
  • Back: Pay attention to the beneficial effects of plant foods, experiment with preparation methods, and involve all senses in the cooking process.

Flashcard 6

  • Front: Differentiating Hunger Types
  • Back: Understand the difference between physical hunger (gradual) and emotional hunger (sudden and specific), to prevent overeating.

Flashcard 7

  • Front: Psychological Aspect of Eating
  • Back: Acknowledge emotional connections to food and find healthier ways to deal with emotions rather than relying on food for comfort.

Flashcard 8

  • Front: Mindful Chewing Techniques
  • Back: Chew each bite thoroughly, focus on texture and flavor, and avoid distractions to enhance the eating experience.

Flashcard 9

  • Front: Eating with Gratitude
  • Back: Practice gratitude before meals, reflecting on the journey of the food and appreciating aspects of health and life.

Flashcard 10

  • Front: Tuning into Hunger and Fullness Cues
  • Back: Eat only when truly hungry and stop eating when comfortably satisfied, based on internal signals of fullness.