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Nutrition Lunch & Learns

Be Well has partnered with the Nutrition Department to offer a series of nutrition lunch and learns for the Fall 2020 semester.

Karen Wetherall, Sr. Lecturer and Dietetic Internship Director at UTK will be teaching Nutrition Counseling (NTR 422) to upper level undergraduate students who will facilitate the lunch and learn sessions for employees. Karen is a Registered Dietitian and will oversee the student presentations which are a part of the course curriculum.

Lunch and Learns will be held on Fridays from 12pm-1pm via Zoom beginning October 2nd through November 6th.

Content to cover:

  • Why don’t diets work?
  • Discuss the diet culture that we live in.
  • What is diet mentality and how does that effect one’s food intake and behaviors, self-efficacy (i.e. shame/guilt), body image and weight?

Content to cover:

  • Identify 3 popular diets
  • Discuss the DASH diet and Mediterranean diets. What does the research say about why it’s a good choice for both health and weight management?
  • Discuss blood pressure and cardiovascular benefits as well as nutrient quality.
  • Discuss amounts recommended in each food group. Develop some menu examples. What activity have you planned for the group?

Content to cover:

  • Explore/define mindfulness and intuitive eating (IE).
  • Review the 10 principles from the Intuitive Eating
  • Include information on ranking hunger/fullness cues on a 1-10 scale.

Content to cover:

  • Explain the principles of Health at Every Size (HAES).
  • Present “faulty” thinking examples and ways to reframe “negative” self-talk.
  • Briefly review cognitive behavioral therapy (CBT). Utilize the 3 “Cs”; catch the thought, challenge it and change it.
  • Utilize principles of Emotional Brain Training (EBT); how do I feel, what do I need, work to get need met.

Content to cover: This class is less about nutrition and more about specific food ideas and menu planning.

  • Review the plate method (i.e. food groups) and what defines a “balanced” meal.
  • Discuss practical examples of specific foods to buy to put together healthy balanced meals.
  • Create a variety of examples for all 3 main meals and snacks.
  • Discuss ways to get a variety of flavors and textures into the diet with “healthier” choices/swaps (i.e. creamy, sweet, salty, crunchy, chewy, warm, cool…).
  • Identify why some of the “healthier” food swaps can help with hunger/fullness and satisfaction.

Content to cover:

  • Brainstorm barriers to compliance with consistently eating a healthy diet. Consider issues around grocery shopping, budget, time (work/school/soccer mom schedule), physical activity and holiday eating.
  • Special occasions/holidays are usually once or twice a month so eating a bit more at a celebration occasionally can and should be enjoyed.
  • Revisit the hunger/fullness scale from session 3
  • This session will address healthy food choices when dining out; including both choices (what to order) and portions.

Content to cover: Join Karen Wetherall, MS, RDN, LDN, FAND to learn about her ongoing journey for health and wellness. Karen will share her health challenges as well as how she eats including recipes. In addition, this presentation is designed to summarize many of the topics that have been discussed throughout the previous six Be Well sessions.