Eating Behavior Inventory

1. I left food on my plate or discarded part of my snack.2. I refused or did not take a second helping.3. I ate rapidly without thinking about what I was eating.4. I ate food directly from the refrigerator or a container (box, bag, bowl, etc.)5. I figured out the number of calories of what I was eating before I ate.6. I put away (or moved away from) tempting food which I knew I didn’t want to eat.7. I chose low calorie snacks to buy at the supermarket.8. I avoided buying high calorie tempting foods at the supermarket.9. I binged, feeling a loss of control

10. I grazed (aka noshed)

1. I felt physically hungry.2. I stopped eating when I began to feel comfortably full.3. I ate to the point of feeling uncomfortable full.4. I stopped eating when I began to notice I wasn't tasting the food as much.5. I ate slowly, mindfully experiencing each bite of what I was eating.6. I stopped eating something because it tasted unpleasantly sweet.7. I stopped eating something because it tasted unpleasantly fatty or rich.8. I made up for overeating earlier in the day by eating less later.9. I chose foods to eat so I could enjoy the experience without overeating. 1

1. I ate something tempting, rationalizing by thinking “I deserve this."2. I ate something fattening and then kept on because “I’d already blown it."3. I overate after feeling “I just don’t care."4. I refused a tempting food, saying to myself “I can always have it some other time."5. I ate something tempting thinking “just this once won’t matter."6. I became aware of “should's” and “shouldn'ts” while I was choosing what to eat.

7.

Congratulations for taking the first step towards your health! Step one to becoming the mindful eater you aspire to be, is to first figure out where you’re at. As you can imagine without this step, it is a challenge to see the incremental change you are about to accomplish. As Confucius says, study the past if you would define the future.

K.E.E.P. IT O.F.F. (KRISTELLER EATING AND EXERCISE PATTERNS OF FOOD AND FITNESS)

Please indicate for each of the following items how often you engage in this activity or experienced these thoughts or feelings in the last week by selecting the number that best applies. On some items that would occur less frequently or that are not relevant, you can select N/A “not applicable” next to the item. The goal is to get a baseline eating and exercise assessment and then re-evaluate every 6-8 weeks. 1 = Never, in the last week 2 = At least once in the last week 3 = Several times in last week 4 = Once a day 5 = Several times a day

Eating Behaviors

Hunger/Satiety

Thoughts

Emotional Eating

1. I overate after feeling upset about something.2. I ate because I was putting off doing something else (procrastinating).3. I ate because I felt like celebrating something.4. I ate just because I was bored.5. I limited myself to a small portion even though I was upset (in other words, I ate something tempting

without it turning into a “binge”).6.

1. I ate something I like very much without eating too much of it.2. I let myself really enjoy and savor all the flavor and textures in a meal.3. I had a “treat” without overeating.4.

1. I refused food which someone else offered.2. I ate moderately at a social gathering.3. I refused food completely at a social gathering.4. I had a low calorie beverage at a social gathering.5. I consciously chose the food I would eat at a party.6. I ate a meal at a buffet without overeating.7.

Social Eating

1. I took the stairs instead of an elevator.2. I parked farther away from where I was going than necessary.3. I walked actively for at least 10 minutes.4. I walked actively for at least 20 minutes.5. I engaged in aerobic exercise for at least 10 minutes (biking, jogging, etc.).6. I engaged in aerobic exercise for at least 20 minutes.7. I was active on my feet for at least 30 minutes (gardening, cleaning, or other chores involvinglifting or bending).

Becoming a Gourmet

Energy Expenditure