Topic today was Eating Patterns.
Structured eating- having meals and snacks at the same time every day.
Advantages- Body gets used to being nourished at regular intervals.
Disadvantages- "Life" doesn't always cooperate; you don't get to recognize hunger signals
Unstructured Eating (not unplanned food, just unplanned times)
Advantages-Flexability, can pay attention to hunger cues.
Disadvantage-may go too long without eating and lose control when you do eat
Homework is to discover your eating pattern.
1-write down what and when you eat. Then notice what foods you eat at certain times.
2-Determine your physical satisfaction. That is the key to control
"minimize hunger - maximize satisfaction"
3-make adjustments as necessary.
Also had discussion about energy density. The foods with more water, air and fiber tend to fill us more. Example of a handful of grapes vs. handful of rasins, or popcorn vs. nuts. For the same calorie/point count can get much more volume with low energy dense foods. (this is the basis of Core).