Salad Instead
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![Page 1: Salad Instead](https://reader030.fdocuments.net/reader030/viewer/2022020122/556355cdd8b42a6f7b8b5672/html5/thumbnails/1.jpg)
Mia Davis | December 10 2012
SALAD INSTEADGetting Stanford Students who live in an apartment to pack a homemade salad at least 3 times a week for lunch
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Why?
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Why?
College Student’s Nutrition Pyramid(What they eat most from Left to Right)
http://healthhabits4life.wordpress.com/2011/11/09/how-to-know-if-you-need-nutritional-help/
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Why?
College Student’s Nutrition Pyramid(What they eat most from Left to Right)
In Nutritional study of 582 college students, many
students not even eating one serving of fruits and
vegetables a day.
http://articles.latimes.com/2011/aug/17/news/la-heb-college-students-nutrition-2010817
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Why?
Unhealthy eating habits now...
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Why?
Unhealthy eating habits later
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So why not?
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So why not?
Eat healthier
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So why not?
Feel healthier
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So why not?
Be healthier
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Starting with...
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SALAD (instead)
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My storyStarted making salads for lunch 4/5 days a week over the summer during my internship *while living in an apartment* because it wascheap, easy, and most of all, delicious! (I’ll share my go-to recipe at the end)
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Statistics on Existing BehaviorsBased on survey of 27 apartment-dwelling college students
56% grocery shop once a week, 81% Safeway, 11% Trader Joes
Once a month
Once a week
Never/ Extremely Rarely
Twice a month
Frequency of Grocery Shopping
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Statistics on Existing BehaviorsBased on survey of 27 apartment-dwelling college students
63% usually prepare their own meal instead of buying it
Frequency of Food Preparation
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Statistics on Existing BehaviorsBased on survey of 27 apartment-dwelling college students
52% no meal plan, and 33% apartment meal plan (5 meals/wk + $50 meal plan)
No meal plan
Card Plan
Apartment Meal Plan
Meal Plan Distribution
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Statistics on Existing BehaviorsBased on survey of 27 apartment-dwelling college students
41% rarely eat a salad, while 33% eat a salad almost every day
almost never
almost every day
once or twice a week
Salad-Eating Frequency
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What does this mean?
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What does this mean?
Students already go to the grocery
store
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What does this mean?
Students already prepare their own
meals
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What does this mean?
Students already spend their own
money on food
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Let’s change the “norm”
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almost never
from
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to
almost every day
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starting with...
once or twice a week
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Target group:Students who already grocery shop regularly ~ change one behavior at a time, starting with salad preparation.
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HOW
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Three “Barriers” to Salad Creation
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Three “Barriers” to Salad Creation
“Don’t have time”
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Three “Barriers” to Salad Creation
“Don’t have time”“Salad tastes bad”
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Three “Barriers” to Salad Creation
“Don’t have time”“Salad tastes bad”“Not really filling”
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“Don’t have time”
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“Don’t have time”College student perception that they don’t have time to make a salad every morning for lunch.
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“Don’t have time”
FALSE!
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Best Tested Solutionsfor “Don’t have time”
Pack 3 and refrigerateAfter returning from the grocery store, pack 3 salads. Refrigerate on top shelf for easy access.
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Pack 3 and refrigerateThese tupperware containers are great for keeping salad FRESH and dressing separate!
Best Tested Solutionsfor “Don’t have time”
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Make salad
Pack at night. Grab in the morning.As part of EXISTING bedtime routine, pack salad at night, and grab it in the morning.
Best Tested Solutionsfor “Don’t have time”
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Set reminders as necessary.To start this behavior, useful to schedule daily alarms around usual bedtime.
Best Tested Solutionsfor “Don’t have time”
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Use pre-made salads/ ingredientsSafeway and Trader Joe’s sell pre-made salads and pre-cooked ingredients such as grilled chicken, which can be quickly and easily added to a salad.
Best Tested Solutionsfor “Don’t have time”
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“Salad tastes bad”
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“Salad tastes bad”Many students, especially males, complained that salad is “flavorless,” “bad,”or “not good if I make it.”
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“Salad tastes bad”
FALSE!
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Salad is
delicious
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Consult the ExpertsI took it to the Quora “experts” to ask for easy, delicious *of course* salad recipes for college students
Best Tested Solutionsfor “Salad tastes bad”
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Expert TipsTake favorite salad ingredients and make them into a salad. Any vegetable variety works. Recommended: Cucumber and tomato with balsamic vinegar and olive oil. Yum!
Best Tested Solutionsfor “Salad tastes bad”
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Expert TipsAdd “texture and nutritional variety.”Examples: nuts, feta cheese, carrots cut into cubes, cranberries, olives
Best Tested Solutionsfor “Salad tastes bad”
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Expert Tips
Best Tested Solutionsfor “Salad tastes bad”
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“Not really filling”
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“Not really filling”Majority of surveyed students who don’t eat salads regularly as a meal said it was because they are “not filling enough.”
...“I’d probably need to eat a loaf of bread with it”
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“Not really filling”
FALSE!
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Protein, Protein, ProteinWhen talking to regular salad eaters, all agreed that adding protein was the best way to make a salad filling
Best Tested Solutionsfor “Not really filling”
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Protein, Protein, ProteinGreat thing about protein is it comes in a variety of forms:Nuts (walnuts, pecans, almonds, pine nuts)Cheese (feta, goat, blue, cheddar)Meat (steak, tuna, chicken)Eggs (hard boiled)QuinoaBeans
Best Tested Solutionsfor “Not really filling”
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Protein, Protein, ProteinTried it with studentsResults:“Adding chicken definitely helped fill me up.”“Added leftover steak from a dinner, and it was great! Really filled me up, too.”“The eggs were key.”
Best Tested Solutionsfor “Not really filling”
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Increase PortionsUsually it’s not great to increase the portions of a meal, but because salad is healthy (without all that extra dressing), increasing your portions isn’t a bad thing and will help fill you up. Salad sent into @saladinstead by avid
salad eater
Best Tested Solutionsfor “Not really filling”
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Carry a healthy snackTake the extra nuts you don’t add to your salad and carry them with you in a baggy or tupperware container. Then, if you get hungry, eat a handful of nuts to sustain you until dinner.
Best Tested Solutionsfor “Not really filling”
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Summary of TipsPack 3 and refrigeratePack at night. Grab in the morning.**Set reminders as needed**Use pre-made salads/ ingredientsAny ingredient you like works in a salad... leftovers, favorite vegetables, etc.Add texture with cheese and nutsUse two + kinds of lettuce for varietyAdd proteinIncrease portions (be reasonable)Carry nuts/ veggies as snack
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Build into existing behaviors (add salad prep to grocery
shopping, make salads at night as part of routine, etc.)
Reminders are useful in establishing new behaviorIncrease variety to sustain behavior
In Conclusion
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Finally, as promisedMia’s Favorite Go-To Salad Recipe: Spinach, Strawberry and ChickenIngredients:Trader Joe’s grilled chickenBaby spinachStrawberriesGoat and/or Feta cheeseTrader Joe’s sliced toasted almondsOlive Oil and a little Balsamic VinegarMix and enjoy!
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Thanks for reading! I would love any
feedback.
Mia Davis email: miadavis@stanfordtw: @saladinstead