Rachel Reeves RD Content Changing Food Environment Taking control Exposures Distraction Portions Foods to Decrease Saturated Fat Sugars Grocery Stores Fredmeyer by lyzadanger flickrcom ID: 780067
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Slide1
Mindful Eating
Navigating our Food Landscape
Rachel Reeves, RD
Slide2Content
Changing Food Environment
Taking control
ExposuresDistractionPortionsFoods to DecreaseSaturated FatSugars
Slide3Grocery Stores
"
Fredmeyer
" by
lyzadanger
- flickr.com
Now
42,000+ items
1930’s
~500 items
Slide4767 McDonalds in NYS 2013.
1940 they had 25 items
Assembly line process
1948
sold
burgers, cheeseburgers, fries, shakes, apple
pie
Slide5“Obesogenic Environment”
Environment promotes consumption and discourages activity
Slide6The average person makes 300 food choices each day
Problem: Exposure
Slide7Candy 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%
more
77 calories a day!
Slide8Solution: Eliminate Exposure
Be an office advocate
Bring healthy snacks instead of unhealthy
Make unhealthy, inconvenientLeave it on the highest shelf, in the basement, garage Take a different pathSkip the area in the officeDrive a different way
home
Make healthy, convenient
Keep healthy food on the table, at arms reach, prepped in the fridge.
Slide9Problem: Distraction
Eating while…
Driving
Screen timeSocializing
Slide10Soup Experiment
18
oz
18
oz
refillable
Ate 9
oz
Ate 15 oz to >quart155 calories
268 calories
Estimated
123 calories
127 calories
2x as many
calories!
54 people
Slide11Solution:
Turn off the screen!
Portion food before you eat it
Snack in a bowl not the bagMake plates in the kitchen, not family styleKeep track while you’re eatingKeep 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
Slide12Eating with Friends
Plan ahead
Look online for the healthy
choiceSkip the extrasForego dessert, alcoholic drinks, “extras”Be the last to start eatingPace yourself with the slowest eaterTake ½ home
Slide13Problem: Portion Distortion
Slide14Scoop size
17 ounce
bowl
34 ounce bowl
2 ounce
scoop
3 ounce scoop
31% more
127 more
calories
Professors and PhD students at Cornell for Nutritional sciences
Slide15Solution
Choose smaller plates and serving spoons
Pre-portion snacks
Learn correct portions
Slide16Foods to DECREASE
Sodium
Saturated Fat
Trans Fat
Sugar
Slide17Sources of Saturated Fat
Slide18Saturated and Trans Fat
Cheese (full fat)
Pizza
Gain based dessertsSausageBacon
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
Slide19Sources of Sugars in the Diet
Slide20Sugars and Refined Grains
Beverages
Soda
Energy DrinksSports drinksGrain 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
Slide21Label 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
Slide22Slide23Slide24Slide25Summary
Limit exposure to indulgent foods
Increase exposure to healthy food
Make unhealthy inconvenientMake healthy convenientLimit distractions while eatingControl portionsPre-portion snacksUse smaller plates and servings
utensils
Read Food Labels
Slide26Goals
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.”