NR 103 Transition to the Nursing Profession Week 3 Mindfulness Reflection Template

Student Name

Capella University

NR-103 Transition to the Nursing Profession

Prof. Name:

Date

Mindfulness Reflection

Reflection on “Empty Calories” Consumption

The dietician emphasizes the importance of adopting the mindset to “eat to live, not live to eat.” She introduces the 80/20 rule, which suggests consuming 80% nutrient-dense foods and 20% indulgent foods. Reflecting on my daily habits, I estimate that approximately 50% of my caloric intake consists of “empty calories.” These often come from sugary beverages like boba, Jamba Juice smoothies, sweetened lemonades, and blended Starbucks coffees. Additionally, the convenience of processed snacks, such as chips and packaged junk food, appeals to me when I am stressed or pressed for time between school and work commitments. These foods, while accessible and satisfying, contribute little nutritional value. As highlighted in the video, consuming too many empty calories can lead to nutrient deficiencies, energy crashes, and persistent food cravings. Personally, I also experience sluggishness, sugar highs, and constant cravings, which indicate my reliance on non-satiating foods.

Interventions for Balanced Nutrition

The video, Benefits & Components of a Healthy Diet, provides actionable strategies to reduce the consumption of empty calories and achieve a healthier balance. The dietician suggests prioritizing whole foods over processed options, encouraging shopping along the perimeter of grocery stores where fresh produce and protein sources are typically found. To avoid overeating and mindless snacking, she recommends using the “apple test” to differentiate between hunger and cravings. Pairing carbohydrates like fruits, bread, or rice with proteins such as eggs, nuts, or poultry is another practical tip to improve satiety and nutrient intake. Starting meals with non-starchy vegetables is an additional strategy to feel full sooner while consuming fewer calories. Non-starchy vegetables provide volume and nutrients, contributing to better dietary quality and calorie management.

Reflections and Future Steps

Adopting these strategies can significantly improve my diet quality and overall well-being. By making conscious efforts to reduce processed foods and sugary drinks, I aim to achieve the recommended 80/20 ratio. Shopping mindfully, combining macronutrients for sustained energy, and prioritizing vegetables at meal times are practical changes I can incorporate into my daily routine. These steps will not only address my current reliance on empty calories but also help prevent the adverse effects highlighted in the video, such as energy crashes and nutrient deficiencies.