Spring/Summer 2008

With the rate of obesity increasing in theUnited States, it’s hard to ignore all the advice on losing weight for adults and children. However, if it was possible to make small changes in your buying and eating habits, we might be able to slow down the rate of continuous weight gain.

Brian Wansink, Ph.D, a psychologist and director of the Food and Brand Lab at Cornell University in Ithaca, New York, has addressed our problem of mindless eating in America. And he thinks we can change this trend and decrease overeating and slow down the progression of continuing weight gain.

What we eat and how much we eat can be directly related to the marketing of food in America. High fat foods such as large sandwiches, French fries, baked goods, snack and sugary beverages are marketed far more than healthy salads, fruits, vegetables and lean protein foods. How that food is presented in ads is usually in portion sizes much larger then is recommended.

For example a Big Mac is two to three times the regular hamburger size recommended for an adult and three times as high in saturated fats and trans fats recommended. However we tend to choose it because of the value (more bang for the buck) with an extra value meal and our eyes are bigger than our stomachs.

As Dr. Wansink states, “Every single one of us eats what and how much we eat no because of hunger but largely because of what is around us. We eat the way we do because of family and friends, packages, and plates,names and numbers, labels and lights, shapes and smells, distractions and distances, cupboards and containers.”

The best way to avoid the “mindless eating” routine is to be aware of our “eating situations” and try to change them, so we aren’t tempted by big bowls of chips or food eaten out of the kitchen all the time. Listed below are ways to change your habits with your family toward more mindful eating.

Size Matters: Look at your serving plates, bowls and glasses at home. The typical plate has increased to a 12 to 14 inch width, which we tend to fill. Try smaller serving plates like a 7 to 9 inch salad plate, the smallest bowl possible and thin, tall glasses rather then short, wide ones.

Keeping serving bowls in the kitchen and off the dining table can help to avoid second or third portions. When serving a meal, place only the amount of food that you want to eat on your plate. When you’ve cleaned your plate, you’re done!

Getting a Better Deal from Your Wholesale Club: Dr. Wansink reports most people consume more of large packaged foods from wholesale clubs within a couple of weeks from the purchase date compared to the one month it takes from smaller packages, although they think they are buying for a longer period of time.

And people pour 22 percent more from larger packages. Try repackaging jumbo sizes into smaller bags and Tupperware containers. Snack only at the table and on a clean plate.This avoids the temptation of impulsive snacking.

“Eyeball” your portion size before you eat and share: Portion sizes at fast food and sit-down restaurants are often very big. Go to: www.mypyramid.gov or http://hp2010.nhlbihin.net/portion/ to “eyeball” what portion size is appropriate for adults and kids. Then share or split an entrée, have half-portions packed to take home or simply order an appetizer and salad to split.

Consider the smallest taco or hamburger on the menu as really an adult serving. Avoid the words, grande, extra-large or big in the description of a food item. If you want dessert, see if someone will share it with you. Remember the first two bites of a dessert is what your mind and taste buds remember the best.

Take time to Feel the Fullness: Studies show it takes about 20 minutes for the body and brain to signal a feeling of fullness or satiation. Most kids and adults finish eating in 8-13 minutes and still feel hunger to grab for more. Take the time to slow down and enjoy those 20 minutes, realizing a feeling of fullness.

Sources to help you:
Wansink, Brian. Mindless Eating-Why We Eat More Than We Think,
Bantam Dell, 2006.