Identifying Behavioral Strategies with Food

Mindful Eating: 
Being consciously aware of the entire eating experience from food preparation to consumption, including recognizing & respecting everything in between (hunger cues, satiety, flavor, taste, texture, etc.)

Intuitive Eating:
Encompasses the principles of mindful eating but also addresses the importance of rejecting the dieting mentality, respecting your body, coping with emotional eating, & nutrition without judgment. 

Mindless Eating:
Focuses on making the easier choice vs making the healthier choice. 

Chain Breaking:
Separates behaviors that tend to go together (ex. television & chips). Although these activities do not have to occur together, they often do. Individuals need to identify & break the chain reactions. 

Stimulus Control:
Puts us in charge of temptations. Options include covering tempting food with foil, removing energy-dense snacks from the kitchen counter, avoid bringing home tempting items. Provide a positive stimulus by keeping healthier snacks available to satisfy hunger and appetite. 

Cognitive Restructuring:
Changes our form of mind (ex. after a hard day of work, avoid using alcohol or comfort food as a quick relief from stress.) Instead, plan for a healthy & relaxing activities for stress reduction. Find positive outlets such as taking a walk or catching up with a good friend. 

Contingency Management:
Prepares for situations that may trigger overeating (ex. snacks at a party) or hinder activity (ex. rain). 

Self- Monitoring:
Can reveal problem eating behaviors- such as unconscious overeating - may lead to weight gain. Records of dietary & physical activity behaviors can encourage new habits that will counteract unwanted behaviors. 

*Labeling something as "off-limits" sets up an internal struggle to resist the urge. It can feel like a hopeless battle leaving one to feel deprived. 

Resources:
[1]  McGraw-Hill Education, 2020