Mindfulness Reflection on Healthy Eating Habits, Assignments of Nursing

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Mindfulness Reflection: Week 3 Courtney Sourp Chamberlain University College of Nursing NR 103: Transition to the Nursing Profession Professor Diana Cash 11/14/

Question 1: The dietitian discusses that you “eat to live, not live to eat.” She describes the 80/20 rule of eating. What percentage of “empty calories” do you think you consume in a day, and what results mentioned in the video do you experience when you eat “too many” empty calories? I would estimate that I consume between 15 and 25% of empty calories each day, particularly when I eat snacks or sweets. Empty calories don't keep me full; I find that eating too many of them makes me feel more exhausted, less focused, and occasionally hungry sooner. Following the 80/20 rule seems reasonable to me because I typically consume healthful things like yogurt, chicken steak, and sandwiches. Question 2: What interventions can you apply to help meet the ratio of good calories/empty calories? Planning meals in advance to reduce the temptation to reach for junk food and keeping wholesome snacks like fruit, nuts, or yogurt on hand are some useful strategies to achieve a balanced ratio of good calories to empty calories. By keeping an eye on portion sizes and questioning whether I am genuinely hungry or only want something out of habit or emotion. Following the 80/20 rule, which permits me to indulge sometimes without feeling guilty while making sure most of my meals are wholesome and well-balanced, is another helpful tactic.