NR 103 Transition to Nursing Week 3 Reflection

NR 103 Transition to Nursing Week 3 Reflection


Mindful eating, as explained in the video, involves making deliberate choices about the food we consume while being attuned to our hunger and fullness cues. It encompasses paying attention to our senses and recognizing our eating habits’ physical and emotional impact (“Mindful Eating Basics & Benefits,” n.d.). This concept of mindful eating has been a personal goal of mine for several years, and the videos I watched served as a valuable reminder to slow down and be fully present during meals.

As a hairstylist in a busy salon and a mental health associate in the emergency room, both of my careers have conditioned me to eat hastily, often grabbing whatever food is available and quickly consuming it to keep up with the demands of my work. This pattern of rushed eating extends to my home life as well. However, the demonstrations in the mindful eating videos emphasized the importance of savoring each moment of the eating experience.

NR 103 Transition to Nursing Week 3 Reflection

Mindful Eating Techniques

These videos were a powerful reminder to slow down, even if I have just a few minutes to spare, and prioritize being present and attentive during meal times. I can regain control over my eating habits by adopting mindful eating practices and developing a healthier relationship with food. Instead of mindlessly rushing through meals, I can engage my senses, genuinely savor the food’s flavors, textures, and aromas, and listen to my body’s signals of hunger and satisfaction.


Implementing mindful eating techniques will require conscious effort and discipline, especially in fast-paced environments. However, I am committed to taking small steps to incorporate mindfulness into my eating routine. This may involve taking a few deep breaths before a meal to center me, practicing portion control, chewing slowly and savoring each bite, and being mindful of my body’s cues of hunger and fullness.

By incorporating mindfulness into my eating habits, I want to cultivate a healthier relationship with food and nourish my body and mind in a more balanced way. Slowing down and being fully present during meals will improve my overall well-being and allow me to enjoy and appreciate the nourishment I provide to myself genuinely.

NR 103 Transition to Nursing Week 3 Reflection

Daily Calorie Intake

Based on my current eating habits, approximately 40 percent of my daily calorie intake consists of empty-calorie foods. This is mainly due to my struggle with snacking throughout the day, as I often have limited time for meals and opt for quick and convenient options that do not require me to sit down and eat.


In the video, Jessica Rusch explains that empty calories refer to foods that lack substantial nutritional value. When individuals consume too many empty calories, several consequences can arise. One of the immediate effects is nutrient deficiencies since these foods do not provide essential vitamins, minerals, and other beneficial nutrients. As a result, the body may not receive the necessary fuel to function optimally.

Another consequence of consuming excessive empty calories is experiencing energy crashes. These foods often contain high amounts of added sugars and unhealthy fats, which can lead to rapid spikes in blood sugar levels followed by a subsequent energy drop. This can leave individuals tired, sluggish, and lacking the sustained energy needed for daily activities.

Furthermore, consuming empty calories can trigger food cravings. Since these foods do not satisfy the body’s nutritional needs, individuals may still feel hungry or unsatisfied after consuming them. This can lead to increased cravings for more food, especially those high in empty calories, perpetuating a cycle of poor food choices and potential overeating.

NR 103 Transition to Nursing Week 3 Reflection

Understanding the effects of consuming too many empty calories is essential for making informed dietary choices. By reducing the percentage of empty calorie foods in my daily intake and focusing on more nutrient-dense options, I can improve my overall nutrition, maintain steady energy levels, and reduce the likelihood of experiencing nutrient deficiencies and food cravings.


Benefits & Components of a Healthy Diet. (n.d.). Retrieved May 21, 2020, from

Mindful Eating Basics & Benefits. (n.d.). Retrieved May 21, 2020, from

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