Self Regulation


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Self Regulation

  1. 1. Techniques for Self-regulation<br />How do I regulate my food intake?<br />
  2. 2. Technique #1<br />Eat slowly<br />Cut food into smaller pieces<br />Slow your rate of chewing<br />
  3. 3. Technique #2<br />Allow 15 minutes to pass before eating more<br />If you allow about 15 minutes to pass after you begin to feel satisfied, you will usually find that you don’t need to continue eating<br />It takes approximately 15 minutes for the stomach to send the signals to the brain that the stomach is full<br />If you continue eating once you begin to feel satisfied, you may find that after 15 minute you feel too full<br />The National Heart and Blood Institution. The Guide to Behavior Change page. Available at:<br />behavior.htm. Accessed March 15, 2009.<br />
  4. 4. Technique #3<br />Eat a lot of vegetables<br />Vegetables contain a good amount of water and fiber which can make you feel fuller without the added calories<br />Vegetables such is…in particular, contain mostly water and not a lot of starch or sugar<br />This way you are also sure to get your daily servings of vegetables in before you fill up on less healthier foods<br />
  5. 5. Technique #4 <br />Serve meals in smaller dishes<br />When preparing meals at home serve them up on smaller plates and in smaller bowls<br />When looking at the food, even before you start eating, your brain will perceive that moderate portions do not appear meager or insufficient<br />You are more likely to be satisfied with a smaller portion of food as compared to that portion you would want on a larger plate<br />
  6. 6. Technique #5<br />Stick to an eating schedule<br />Try to eat your meals and snacks around the same time every day<br />This way your body will become accustom to when it is time to be fed and when it is not<br />Don’t skip meals or delay eating!<br />This will only make you hungrier and want to eat more later<br />
  7. 7. Wrap Up(Key Points)<br />Remember the techniques for self-regulation of food intake are: <br />Eat slowly<br />Allow 15 minutes to pass before eating more<br />Eat a lot of vegetables<br />Serve meals on smaller dishes<br />Stick to an eating schedule<br />
  8. 8. Mini-QuizSee if you can answer the following questions. Try to answer each question before advancing to the next slide.<br />Question 1: When preparing meals yourself at home, you want to be sure to serve them on large dishes so the food appears smaller.<br /> a. This statement is true.<br />b. This statement is false.<br />
  9. 9. Mini-Quiz<br />ANSWER 1: The following statement is false. The opposite actually true. You want to serve meals on smaller plates so that the food appears larger.<br />Question 2: What is it about vegetables that causes you to get full off of them faster than some other foods?<br /> a. They contain a large amount of water and fiber.<br />b. The contain a large amount of water and sugar.<br />c. They are colorful and this makes you feel more full.<br />d. They contain so many vitamins and minerals that fill you up quickly.<br />
  10. 10. Mini-Quiz<br />ANSWER 2: A, most vegetables contain a good amount of water and fiber which contribute to making you feel full without the added calories.<br />Question 3: Fill in the blanks with the appropriate responses.<br /> Eating slowly ____, and waiting 15 minutes before you ask for seconds ______.<br /> a. Is a bad idea; is a good idea<br />b. Is a good way to eat less; is also beneficial<br />c. Will make you more hungry; has no effect<br />d. None of the above options work<br />
  11. 11. Mini-Quiz<br />ANSWER 3: B, eating slowly and waiting 15 minutes before asking for seconds or getting more food to eat, are both good ways to eat less. <br />