Plant SEEDS: Cultivating Emotional Growth in Youth - Week 4: Diet

As we continue our month of SEEDS, the focus this week is Diet. (“Diet” should really be replaced with “Balanced eating,” but SEEBS didn’t make for a good acronym.)

Diet, or balanced eating, is crucial to nourishing our bodies and reducing emotional vulnerability, better preparing us to tackle the challenges each day presents. 

For students whose schools are pursuing e-learning or hybrid models, where not every day is broken up by a class trip to the lunchroom, the Diet skill requires more purposeful practice than usual. Proper execution of this skill starts with forming an understanding of what it means to practice balanced eating. Simply stated: “not too much, not too little.”

Not too little

Skipping meals or eating too little can contribute to feelings of lethargy or overall irritability. Not eating enough makes it hard for any student to focus, concentrate, and deal with unexpected challenges. It also becomes more difficult to access coping skills when a person is feeling hungry. The term “hangry” (the combination of hunger and anger) is often used to describe the state one may be feeling when not eating enough. Not eating enough can lead to reacting more impulsively when something frustrating or stressful occurs. Students may be more likely to lose their cool when a computer or internet glitch causes them to lose completed work or miss a crucial part of a lecture.   

Not too much

Alternatively, eating too much can also have an impact on our emotional well-being. After eating a bit too much, many people feel more tired and unmotivated to complete work. Students may feel tempted to take a nap or accidentally doze off during class. Having snacks can be extremely beneficial; however, aim to eat an amount that makes you feel satisfied and helps you stay energized for class.

Balanced 

Finding the right balance in quantity and quality of food can be challenging. Here are some tips on how you or your student can practice the Diet (or balanced eating) skill:

• Eat breakfast. Make sure to have enough time each morning to fit in breakfast and complete the rest of your SEEDS! 

• Eat when you’re hungry.  Notice when you feel hungry and make time to eat. Many people benefit from eating throughout the day. Take advantage of any breaks in your school schedule to get up and have a snack. 

• Eat a variety of food groups (this includes snacks and sweets).

• Practice mindfulness with food.  Slow down and stay present while eating.  Set your utensil(s) down between each bite and ask yourself: What flavors do I notice? What textures do I feel? What does it smell like? What do I taste that is different from the last bite?

Diet is just one piece of the self-care SEEDS strategy that can reduce emotional vulnerability and set students up for success during the school day. Check out our posts on the remaining SEEDS skills to learn just how powerful they can be when practiced together. 

If your child, teenager, or young adult needs support in finding balance in their diet or other aspects of their life, reach out to us at hello@mindchicago.com. We’re here to help.

Authored by Mind Chicago therapist and Clinical Manager, Erika McKnight, LCPC.