Mindful Eating - Rochester, NY

Mindful Eating - Rochester, NY

Mindful Eating Navigating our Food Landscape Rachel Reeves, RD Content Changing Taking Food Environment control Exposures Distraction Portions Foods

to Decrease Saturated Sugars Fat Grocery Stores 1930s ~500 items Now 42,000+ items "Fredmeyer" by lyzadanger - flickr.com

1940 they had 25 items Assembly line process 1948 sold burgers, cheeseburgers, fries, shakes, apple pie 767 McDonalds in NYS 2013. Obesogenic Environment Environment promotes consumption and discourages activity Problem: Exposure The average person makes 300 food choices each day

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% more 77 calories a day!

Solution: Eliminate Exposure Be an office advocate Bring Make healthy snacks instead of unhealthy unhealthy, inconvenient Leave it on the highest shelf, in the basement,

garage Take a different path Skip the area in the office Drive Make a different way home 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 Make

Keep in a bowl not the bag plates in the kitchen, not family style track while youre 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 home Problem: Portion Distortion Scoop 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 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 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 Cheese (full fat) Pizza Gain based desserts

Sausage Bacon Ribs Hot Dogs

Chicken and chicken dishes Dairy Desserts Sources of Sugars in the Diet Sugars and Refined Grains Substantial amount of calories Weight gain Lack of nutrients Food with natural sugars have added nutrients Increase risk of dental caries

Beverages Soda Energy Drinks Sports drinks Grain based dessert

Fruit Drinks Sugary cereals Dairy desserts Candy

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 Use snacks 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.

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