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Published bySusanna Watson Modified over 9 years ago
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Mindful Eating Navigating our Food Landscape Rachel Reeves, RD
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Content Changing Food Environment Taking control Exposures Distraction Portions Foods to Decrease Saturated Fat Sugars
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Grocery Stores "Fredmeyer" by lyzadanger - flickr.com Now 42,000+ items 1930’s ~500 items
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767 McDonalds in NYS 2013. 1940 they had 25 items Assembly line process 1948 sold burgers, cheeseburgers, fries, shakes, apple pie
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“Obesogenic Environment” Environment promotes consumption and discourages activity
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The average person makes 300 food choices each day Problem: Exposure
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Candy Dish Experiment “Out of site, out of mind. In site, in mind.” Clear Candy DishSolid Candy Dish 30 pieces candy 7.7 candies a day4.6 candies a day 71% more 77 calories a day!
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Solution: Eliminate Exposure Be an office advocate Bring healthy snacks instead of unhealthy Make unhealthy, inconvenient Leave it on the highest shelf, in the basement, garage Take a different path Skip the area in the office Drive a different way home Make healthy, convenient Keep healthy food on the table, at arms reach, prepped in the fridge.
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Problem: Distraction Eating while… Driving Screen time Socializing
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Soup Experiment 18 oz18 oz refillable Ate 9 ozAte 15 oz to >quart 155 calories268 calories Estimated 123 calories127 calories 2x as many calories! 54 people
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Solution: Turn off the screen! Portion food before you eat it Snack in a bowl not the bag Make plates in the kitchen, not family style Keep track while you’re eating Keep candy wrappers visible to count Distract with a healthy activity Go for a walk Play with or talk to your child Clean around the house
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Eating with Friends Plan ahead Look online for the healthy choice Skip the extras Forego dessert, alcoholic drinks, “extras” Be the last to start eating Pace yourself with the slowest eater Take ½ home
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Problem: Portion Distortion
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Scoop size 17 ounce bowl34 ounce bowl 2 ounce scoop3 ounce scoop 31% more 127 more calories Professors and PhD students at Cornell for Nutritional sciences
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Solution Choose smaller plates and serving spoons Pre-portion snacks Learn correct portions
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Foods to DECREASE Sodium Saturated Fat Trans Fat Sugar
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Sources of Saturated Fat
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Saturated and Trans Fat Cheese (full fat) Pizza Gain based desserts Sausage Bacon Ribs Hot Dogs Chicken and chicken dishes Dairy Desserts Evidence indicates high saturated fat can increase LDL (Bad cholesterol). Evidence indicated trans fats increase LDL and decrease HDL (good cholesterol) ↑ risk for cardiovascular disease
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Sources of Sugars in the Diet
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Sugars and Refined Grains Beverages Soda Energy Drinks Sports drinks Grain based dessert Fruit Drinks Sugary cereals Dairy desserts Candy Substantial amount of calories Weight gain Lack of nutrients Food with natural sugars have added nutrients Increase risk of dental caries
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Label Reading Remember 3 g or less saturated fat 0 g trans fat Partially hydrogenated oils? 140 mg sodium 3 grams or mote fiber # of sugars 1 st ingredient whole grain? Types of fat
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Summary Limit exposure to indulgent foods Increase exposure to healthy food Make unhealthy inconvenient Make healthy convenient Limit distractions while eating Control portions Pre-portion snacks Use smaller plates and servings utensils Read Food Labels
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Goals Specific Measurable Achievable Results-focused Time bound “I will reduce my intake of concentrated sweets to 3 this week. This includes cookies, cakes, candy, and snacks.”
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