1. Mindful Eating Navigating our Food Landscape Rachel Reeves, RD

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

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

4. 767 McDonalds in NYS 2013. 1940 they had 25 items Assembly line process 1948 sold burgers, cheeseburgers, fries, shakes, apple pie

5. “Obesogenic Environment” Environment promotes consumption and discourages activity

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

7. Candy Dish Experiment “Out of site, out of mind. In site, in mind.” Clear Candy DishSolid Candy Dish 30 pieces candy 7.7 candies a day4.6 candies a day 71% more 77 calories a day!

8. 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.

9. Problem: Distraction  Eating while…  Driving  Screen time  Socializing

10. Soup Experiment 18 oz18 oz refillable Ate 9 ozAte 15 oz to >quart 155 calories268 calories Estimated 123 calories127 calories 2x as many calories! 54 people

11. 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

12. 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

13. Problem: Portion Distortion

14. Scoop size 17 ounce bowl34 ounce bowl 2 ounce scoop3 ounce scoop 31% more 127 more calories Professors and PhD students at Cornell for Nutritional sciences

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

16. Foods to DECREASE Sodium Saturated Fat Trans Fat Sugar

17. Sources of Saturated Fat

18. 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

19. Sources of Sugars in the Diet

20. 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

21. 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

25. 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

26. 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.”