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Mindless Eating

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Fad Diets. By Brian Wansick, Ph.D. http://www.mindlesseating.org. Introduction. We make over 200 food ... Food is a great pleasure in life, not something we ... – PowerPoint PPT presentation

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Title: Mindless Eating


1
Mindless Eating
  • Melissa Bess
  • Nutrition and Health Education Specialist

FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP
PARTICIPANTS
07/2007
2
Outline
  • Introduction
  • Mindless margin
  • The forgotten food
  • Surveying the table-scape
  • Hidden persuaders around us
  • Re-scripting your dinner
  • The name game
  • In the mood for comfort food

3
Outline
  • Nutritional gatekeepers
  • Fast food fever
  • Mindlessly eating better
  • Questions?
  • Fad Diets

4
By Brian Wansick, Ph.D. http//www.mindlesseating.
org
5
Introduction
  • We make over 200 food decisions each day!
  • Food is a great pleasure in life, not something
    we should compromise.
  • We need to shift our surroundings to work WITH
    our lifestyle not AGAINST it.
  • The best diet is the one you dont know you are
    on.

6
Mindless margin
  • Why do we overeat foods that arent good?
  • 2 studies
  • Stale popcorn those with larger buckets ate 173
    calories more than those with medium buckets
  • Same meals, same wines. Different labels,
    different reactions.

7
Mindless margin
  • 100 200 less calories a day would prevent
    weight gain in most people
  • We probably wont miss these calories
  • Cutting out favorite foods bad idea
  • Cutting down on how much we eat them is do-able

8
Mindless margin
  • Strategy 1
  • Think 20 less when you start your meal,
    probably wont miss it
  • For fruits and veggies think 20 more

9
The forgotten food
  • Study on chicken wings clean plate, clean
    table, get more, eat more.
  • Orange jumpsuits in prison weight gain because
    they dont notice 1 lb a week gain
  • We eat the volume we want, not the calories
  • Parisians stop eating when no longer hungry, not
    when plate or glass is empty

10
The forgotten food
  • Strategy 2 See all you eat
  • See it before you eat it
  • Put snack on separate plate and leave box in the
    kitchen
  • See it while you eat it
  • Leave empty glasses on table, leave food on
    plates without clearing food

11
Surveying the table-scape
  • We consume more from bigger packages, whatever
    the product
  • We think we get more from tall, skinny glasses
    than short, wide glasses
  • Bigger bowls bigger servings
  • We eat more when there is variety

12
Surveying the table-scape
  • Strategy 3 Be your own table-scaper
  • Mini-size boxes and bowls
  • Use mid-size or small plates, rather than large
  • Think slender with glasses
  • People tend to pour 30 more into a wider glass
    than a slender one

13
Hidden persuaders around us
  • Visibility people will eat more candy from a
    clear dish than a white one
  • Make healthy foods easy to see and less healthy
    foods harder to see
  • Move candy dish further away, convenience
    impulse

14
Hidden persuaders around us
  • Strategy 4 Make overeating a hassle, not a
    habit
  • Leave the serving dishes in the kitchen, put
    salad and veggies on table
  • Put tempting foods in the back of the cabinet or
    in a basement, inconvenient
  • Repackage jumbo sizes into smaller containers
  • Hide the extras from view
  • Reseal packages. Tape works better than a clip

15
Re-scripting your dinner
  • Be the last to start eating
  • Pace yourself with slowest eater
  • Leave some food on your plate, helps avoid one
    more serving
  • Think about how much you will eat before the meal
  • Ask breadbasket to be taken away or other side of
    table

16
Re-scripting your dinner
  • Pick two rule appetizer, drink, dessert pick
    only two
  • Best part of a dessert is the first 2 bites
  • Strategy 5 Create distraction-free eating
    scripts
  • Distract yourself before you snack
  • Eat snacks in only one room
  • Dish out how much you want before you eat
  • Minimize distractions

17
The name game
  • We taste what we think we will taste (strawberry
    vs. chocolate yogurt)
  • Lemon jello with red food coloring, said it was
    cherry, no one suspected it
  • Menu names and descriptions, lead to more appeal
    and tastier
  • Presentation is key
  • Brand loyalty

18
The name game
  • Strategy 6 Create expectations that make you a
    better cook
  • Add two-words that are descriptive to the name of
    the meal or food (Cajun, homemade, succulent)
  • Spend time on prepping the atmosphere soft
    lights, soft music, tablecloth, nice glasses, etc.

19
In the mood for comfort food
  • Comfort food connections are subconsciously
    formed

20
In the mood for comfort food
  • Strategy 7 Make comfort foods more comforting
  • Dont deprive yourself
  • Keep comfort foods, but in smaller amounts.
  • Pair healthier foods with positive events.
    Celebrate with strawberries and a small bowl of
    ice creams rather than a chocolate brownie sundae.

21
Nutritional gatekeepers
  • Gatekeepers controls food decisions
  • Children start learning what they like and dont
    like before 4 months old, due to cues and
    reactions by parents
  • Use positive associations with foods to make
    children more likely to eat them

22
Nutritional gatekeepers
  • Strategy 8 Crown yourself as the official
    gatekeeper
  • Be a good marketer
  • Offer variety
  • Use the half-plate rule half the plate should
    be veggies and fruits, the other half protein and
    starch
  • Put snacks in containers and hide extras

23
Fast-food fever
  • Healthy restaurants free reign?
  • Reduced fat or low fat really better?
  • 10-20 rule
  • Thin drinks about 10 calories per ounce
  • Thick drinks about 20 calories per ounce
  • We underestimate the calories we drink by 30

24
Fast-food fever
  • Strategy 9 Portion size me
  • Healthy restaurants not everything is always
    healthy, watch the extras
  • Think small, or share
  • Food companies could create packages with pause
    points i.e. Every 7th Pringle chip is colored a
    different color
  • Adding air or water can add volume but not
    calories

25
Mindlessly eating better
  • Eating better means different things to different
    people
  • Reengineer your food environment
  • Food trade-offs I can eat X if I do Y, I can
    have popcorn at the movie, if I have a healthy
    salad for dinner, etc.
  • Food policies No 2nd helpings of X, never eat
    in front of the tv, only half-size desserts, etc.

26
Mindlessly eating better
  • The power of three
  • Three small 100 calorie changes per day is
    do-able
  • Takes 28 days to break a habit
  • Keep a log or checklist, so you dont forget
  • The best diet is the one you dont know youre on

27
  • Questions?
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