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

NR 103 Transition to the Nursing Profession

Week 3: Mindfulness Reflection Template

Name: ___________________

Using this template, respond thoughtfully to the reflection questions below. Your answers should include at least two examples from the assigned video. Maintain proper grammar and sentence structure, with minimal spelling or typographical errors. Demonstrate original insight rather than relying heavily on external wording.

Reflection Questions

The dietitian discusses the principle of “eating to live, not living to eat,” and explains the 80/20 rule of eating. What percentage of “empty calories” do you think you consume daily, and what results from the video do you experience when you consume “too many” empty calories?

On average, almost half of my daily intake—around 50%—likely comes from empty calories. Much of this is due to sugary beverages such as boba tea, lemonade, smoothies, and blended coffee drinks, which contribute significantly without providing meaningful nutrition. In addition, the fast pace of my school and work schedule often leads me to choose processed snacks like chips, especially when I feel stressed or short on time.

The dietitian highlights several negative effects of a diet high in empty calories, such as nutrient deficiencies, fluctuating energy levels, and persistent cravings. Personally, I have noticed similar outcomes, including sudden drops in energy, difficulty sustaining focus, and a cycle of sugar highs followed by fatigue. Despite consuming large amounts of calories, I often remain unsatisfied and continue craving more food.

What interventions can you apply to help balance your intake of good calories versus empty calories?

According to the video Benefits & Components of a Healthy Diet, improving food quality is central to maintaining a balanced intake. The dietitian suggests shopping around the perimeter of grocery stores to select fresh produce, lean proteins, and whole foods while minimizing purchases from the aisles that often contain processed products. She also emphasizes the usefulness of the “apple test,” where an individual asks themselves whether they would eat an apple to determine if true hunger is present or if the urge is driven by cravings.

Another strategy discussed is to combine carbohydrates with protein sources to improve satiety and reduce overeating. Additionally, beginning meals with non-starchy vegetables can increase fiber intake, improve digestion, and enhance feelings of fullness. Implementing these practices helps support nutrient-dense eating patterns and encourages long-term dietary balance.

Summary Table of Key Insights

References

Centers for Disease Control and Prevention. (2022). Added sugars. U.S. Department of Health & Human Services. https://www.cdc.gov/nutrition

Harvard T.H. Chan School of Public Health. (2023). The nutrition source: Healthy eating plate & pyramid. https://www.hsph.harvard.edu/nutritionsource

NR 103 Transition to the Nursing Profession Week 3 Mindfulness Reflection Template

National Institutes of Health. (2021). Choosing healthy foods. U.S. Department of Health & Human Services. https://www.nih.gov