Mindful Eating Navigating our Food Landscape Rachel Reeves

Mindful Eating Navigating our Food Landscape Rachel Reeves, RD

Content Changing Taking Food Environment control Exposures Distraction Portions Foods to Decrease Saturated Sugars Fat

Grocery Stores 1930’s ~500 items Now 42, 000+ items "Fredmeyer" by lyzadanger - flickr. com

• 1940 they had 25 items • Assembly line process • 1948 sold burgers, cheeseburgers, fries, shakes, apple pie • 767 Mc. Donalds in NYS 2013.

“Obesogenic Environment” Environment promotes consumption and discourages activity

Problem: Exposure The average person makes 300 food choices each day

Candy Dish Experiment “Out of site, out of mind. In site, in mind. ” Clear Candy Dish Solid Candy Dish 30 pieces candy 7. 7 candies a day 4. 6 candies a day 71% more 77 calories a day!

Solution: Eliminate Exposure Be an office advocate Bring Make healthy snacks instead of unhealthy, inconvenient Leave Take a different path Skip the area in the office Drive Make it on the highest shelf, in the basement, garage a different way home healthy, convenient Keep healthy food on the table, at arms reach, prepped in the fridge.

Problem: Distraction Eating while… Driving Screen time Socializing

Soup Experiment 18 oz refillable Ate 9 oz Ate 15 oz to >quart 155 calories 268 calories Estimated 123 calories 127 calories 2 x as many calories! 54 people

Solution: Turn off the screen! Portion food before you eat it Snack Make Keep in a bowl not the bag plates in the kitchen, not family style track while you’re eating Keep candy wrappers visible to count Distract Go with a healthy activity for a walk Play with or talk to your child Clean around the house

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

Problem: Portion Distortion

Scoop size 17 ounce bowl 34 ounce bowl 2 ounce scoop 31% more 127 more calories Professors and Ph. D students at Cornell for Nutritional sciences

Solution Choose smaller plates and serving spoons Pre-portion snacks Learn correct portions

Foods to DECREASE Sodium Saturated Fat Trans Fat Sugar

Sources of Saturated Fat

Saturated and Trans Fat • 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 Cheese (full fat) Pizza Gain based desserts Sausage Bacon Ribs Hot Dogs Chicken and chicken dishes Dairy Desserts

Sources of Sugars in the Diet

Sugars and Refined Grains • Substantial amount of calories • Weight gain • Lack of nutrients • Food with natural sugars have added nutrients • Increase risk of dental caries Beverages Soda Energy Drinks Sports drinks Grain based dessert Fruit Drinks Sugary cereals Dairy desserts Candy

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

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 Use snacks smaller plates and servings utensils Read Food Labels

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. ”