Nibbler/ grazer · Eats often throughout the day and sometimes the night
· Often chooses fast foods or finger foods
· May miss meals and essential nutrients
Speed Racer · Is always in a hurry and makes choices for speed and convenience
· Eats quickly without taking time to enjoy or taste foods
· Pays little or no attention to choices, taste, nutrient value or consequences
· Often skips meals and then overeats later
Trigger Unhappy · Associates foods with emotions or uses “good/bad” scenario
· Trigger foods are “bad” because they instigate over eating
· Foods are blamed for behaviors/attitudinal circumstances
· Trigger foods are often high fat/high sugar
· Trigger unhappy eaters may also be deprivation sensitive
Deprivation Sensitive · Occurs when individual has not had free access to desired foods
· Avoidance leads to obsession and bingeing
· History of restrained eating patterns
· Desires structure to come from outside of themselves
· Feels out of control, chaotic—lacks trust in self to manage foods/eating
· Those who skip meals can fit into this category easily
Social Eater · Uses food to socialize and celebrate events
· Ignores hunger cues in favor of being social
· Sometimes puts on a show of good eating behaviors and eats in secret later
· Can be disconnected eaters
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Self-Medicator · Uses food as a comfort or distraction to numb unwanted feelings
· Uses food as a companion, survival tool or coping skill
· Sees him/herself as weak or helpless
· Questions self motives, discipline, capabilities - loses self trust
· Chooses foods according to moods, can be addictive
· Exacerbated by deprivation
· Can trigger eating disorders or like behaviors
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Disconnected Eater · Lacks internal hunger cueing
· Uses external messages like time, smells, social events to cue eating
· Follows history of training (“Finish what’s on your plate.”)
· May choose the same foods over again, lacks variety in nutrients
· Eats while doing something else (TV, computer)
· Usually eats quickly without tasting
· Tends to eat for reasons other than hunger (fatigue, emotions)
Physically Connected Eater · Eats for vitality, health, enjoyment
· Eats in response to physiological hunger and recognizes emotional eating
· Tempers choices with scientific facts and health education
· Understands appropriate portion sizes, food choices and effects on health and
· disease while still promoting pleasurable eating Recognizes food as fuel and puts in mostly “high octane”
· Is flexible with food choices and open to new tastes
· Avoids punishment in regard to food choices
STRATEGIES FOR BECOMING A PHYSICALLY CONNECTED EATER · Use the hunger scale to increase body awareness
· Conceptualize food as FUEL
· Feed on demand
· Chew slowly and completely, noticing flavors
· Eat without distraction
· Avoid labeling foods as good/bad. Recognize you are labeling your behaviors.
· Keep a food journal and record circumstances and emotions.
· Plan ahead. Know your limits, weaknesses, schedule issue, etc.
· Focus on PROCESS not OUTCOME. Strive for health, not weight. Weight loss is an outcome, but being healthy is a lifelong process with better rewards.