NR 103 Transition to the Nursing Profession Week 3 Mindfulness Reflection Template
Student Name
Chamberlain University
NR-103 Transition to the Nursing Profession
Prof. Name
Date
NR103 Transition to the Nursing Profession Week 3 Mindfulness Reflection Template
Name: [Insert Name]
Reflection Questions
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?
Upon reflecting on my daily dietary intake, I estimate that nearly 50% of my daily calories come from “empty calorie” sources. These are primarily derived from sugar-laden beverages such as flavored boba tea, Jamba Juice smoothies, and sweetened coffee drinks from places like Starbucks. Additionally, during periods of academic and work-related stress, I often rely on easily accessible convenience snacks like potato chips and packaged junk foods. Their ease of access and quick energy boost make them a tempting option, especially when I’m pressed for time and unable to prepare balanced meals.
The video emphasizes that excessive consumption of empty calories can lead to several negative outcomes, including nutrient deficiencies, sudden energy drops, and frequent food cravings. Personally, I’ve observed these effects firsthand. I often feel fatigued or sluggish throughout the day despite consuming a high caloric intake. These empty-calorie foods provide little to no satiety, resulting in constant hunger and sugar cravings, which perpetuate a cycle of unhealthy eating. I’ve also experienced brief energy spikes, often followed by a sharp decline in alertness, commonly known as a “sugar crash.”
What interventions can you apply to help meet the ratio of good calories/empty calories?
To improve my diet and reduce the proportion of empty calories, I can implement several strategies recommended by the dietician in the video “Benefits & Components of a Healthy Diet.” One effective approach is adopting the 80/20 rule, where 80% of the food consumed comes from nutrient-dense sources, and only 20% can be discretionary or indulgent. To help achieve this balance, the dietician emphasizes the importance of prioritizing food quality and consuming a diverse variety of whole foods.
One key intervention includes shopping around the perimeter of the grocery store, where fresh produce, lean proteins, and dairy are typically located, as opposed to the central aisles that are mostly stocked with highly processed foods. This strategy naturally steers food choices toward healthier options.
Moreover, the video introduces the “apple test” as a simple yet effective method to distinguish between real hunger and impulsive cravings. If I wouldn’t eat an apple when feeling hungry, then it may be a craving rather than true hunger, prompting me to pause and reconsider my choices.
The dietician also suggests food pairing for sustained energy and satiety. For example, pairing complex carbohydrates (such as whole grains or fruits) with proteins (like nuts, eggs, or grilled chicken) not only helps regulate blood sugar but also provides longer-lasting energy. Additionally, she advises starting meals with non-starchy vegetables, such as leafy greens, bell peppers, or broccoli. These foods offer high volume and fiber with minimal calories, promoting fullness without overconsumption.
NR 103 Transition to the Nursing Profession Week 3 Mindfulness Reflection Template
The table below summarizes interventions to reduce empty calories and enhance nutrient intake:
| Intervention Strategy | Description |
|---|---|
| Shop the perimeter | Buy fresh produce and protein instead of processed foods in middle aisles |
| Apply the 80/20 rule | Ensure 80% of diet comes from nutritious sources; 20% from less healthy choices |
| Use the apple test | Determine if hunger is real or a craving |
| Combine foods for satiety | Pair carbs with proteins for lasting energy |
| Start meals with vegetables | Eat non-starchy vegetables first to reduce overall calorie intake |
Incorporating these changes into my routine will not only improve my physical health but also enhance mental focus and energy levels throughout the day. Making mindful choices consistently can break the cycle of empty calorie consumption and lead to a more balanced, satisfying diet.
References
Chamberlain University. (n.d.). Benefits & Components of a Healthy Diet [Video]. NR103 Transition to the Nursing Profession. U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020–2025. https://www.dietaryguidelines.gov/
NR 103 Transition to the Nursing Profession Week 3 Mindfulness Reflection Template
Harvard T.H. Chan School of Public Health. (n.d.). Healthy Eating Plate & Healthy Eating Pyramid. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/