Mindful EatingNavigating our Food Landscape

Rachel Reeves, RD

Content

Changing Food Environment

Taking control Exposures Distraction Portions

Foods to Decrease Saturated Fat Sugars

Grocery Stores

"Fredmeyer" by lyzadanger - flickr.com

Now42,000+ items

1930’s~500 items

• 767 McDonalds in NYS 2013.• 1940 they had 25 items• Assembly line process• 1948 sold burgers,

cheeseburgers, fries, shakes, apple pie

“Obesogenic Environment”Environment promotes consumption and discourages activity

The average person makes 300 food choices each day

Problem: Exposure

Candy Dish Experiment

“Out of site, out of mind. In site, in mind.”Clear Candy Dish Solid Candy Dish

30 pieces candy 30 pieces candy

7.7 candies a day 4.6 candies a day

71% more77 calories a day!

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.

Problem: Distraction

Eating while… Driving Screen time Socializing

Soup Experiment

18 oz 18 oz refillable

Ate 9 oz Ate 15 oz to >quart

155 calories 268 calories

Estimated

123 calories 127 calories

2x as many calories!

54 people

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

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 3 ounce scoop

31% more127 more calories

Professors and PhD 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

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

Sources of Sugars in the Diet

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

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 1st 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 snacks Use 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.”