Fool Yourself Full: A Mindful Approach to Snacking and Weight Management

Transcription

1 Fool Yourself Full: A Mindful Approach to Snacking and Weight Management BRFSS, 199 James Painter, PhD, RD No Data <1% 1% 14% 2 BRFSS, 1991 BRFSS, 1992 No Data <1% 1% 14% 15% 19% No Data <1% 1% 14% 15% 19% 3 4

2 BRFSS, 1993 BRFSS, 1994 No Data <1% 1% 14% 15% 19% No Data <1% 1% 14% 15% 19% 5 6 BRFSS, 1995 BRFSS, 1996 No Data <1% 1% 14% 15% 19% No Data <1% 1% 14% 15% 19% 7 8

3 BRFSS, 1997 BRFSS, 1998 No Data <1% 1% 14% 15% 19% 2% No Data <1% 1% 14% 15% 19% 2% 9 1 BRFSS, 1999 BRFSS, 2 No Data <1% 1% 14% 15% 19% 2% No Data <1% 1% 14% 15% 19% 2% 11 12

4 BRFSS, 21 BRFSS, 22 No Data <1% 1% 14% 15% 19% 2% 24% 25% No Data <1% 1% 14% 15% 19% 2% 24% 25% BRFSS, 23 BRFSS, 24 No Data <1% 1% 14% 15% 19% 2% 24% 25% No Data <1% 1% 14% 15% 19% 2% 24% 25% 15 16

5 BRFSS, 25 BRFSS, 26 No Data <1% 1% 14% 15% 19% 2% 24% 25% 29% 3% No Data <1% 1% 14% 15% 19% 2% 24% 25% 29% 3% BRFSS, 27 BRFSS, 28 No Data <1% 1% 14% 15% 19% 2% 24% 25% 29% 3% No Data <1% 1% 14% 15% 19% 2% 24% 25% 29% 3% 19 2

6 BRFSS, 29 BRFSS, 21 No Data <1% 1% 14% 15% 19% 2% 24% 25% 29% 3% No Data <1% 1% 14% 15% 19% 2% 24% 25% 29% 3% % of Females with BMI >3 in Obese Females

7 Why are Americans gaining weight? I. Lack of exercise II. Sedentary lifestyles III. Stress/pressure IV. Advertising V. Genetic VI. Deep emotional needs, DR Phil VII. Haven t found the right diet Premise for today! We lose track of how much we are eating Historical Glance Food/Bev Introductio Size at 22 sizes n intro(oz) Budweiser ,12,22,4 Hershey bar ,2.6,4. 7.,8. BK fry ,4.1, McD burger ,3.2,4. 8. Soda-BK , ,16., 22., Young & Nestle, 23. JADA Expanding Portion Sizes in the us Marketplace. ( ) 26 Then and Now Bagel 2 years ago 3 in diameter 14 calories Today 35 calories Then and Now Burger 2 years ago 333 calories Today 59 calories Monster Burger 142 calories Web video video 27 28

8 Then and now Fries From the monster to the Riley burger 2 years ago: 2.4 oz 21 calories Today: 6.9 oz 61 calories 29 3 Then and Now Spaghetti From Riley to more madness 2 years ago 1 C. pasta-sauce w/ 3 meatballs 5 calories Today 2 C. pasta-sauce w/3 meatballs 1,25 calories 31 32

9 More for less money Combo Meal Value Meal Value Marketing Increases company profits We spend a little extra for larger portions We feel we ve gotten a deal Is it of value to get more of something you didn t need in the first place Value Meals McDonald s Quarter Pounder Regular vs. value meal= 66 kcal Wendy s Double w/cheese Regular vs. Combo meal= 6 kcal Burger King Whopper Regular vs. value meal= 59 kcal 1 daily value meal = 1#/wk = 52#/yr = 3,57# Calorie Comparison of 7-eleven Coca Cola Other Trends Nestle Toll House cookies recipe yields 6 vs. 1 when written in Calories 2 1 Gulp (2oz) Big Gulp (3oz) Super Gulp (4oz) Double Gulp (5oz) 35 36

10 Super Size Me Documentaries CBS Features Portion Size Me Typical Weight Loss Techniques Reduce calories by restricting: Carbohydrates Fat Fried foods Desserts Chocolate Sodas The Pistachio Principle 1. Visual Cues 2. Form Matters 3. Shape and Size of Containers 4. Visibility and Convenience 5. The effect of a name 39 4

11 The Pistachio Principle The Pistachio Principle Study 1: The Up-Side to a SEE-Food Diet 1. WYSIWYG? Visual Cues Calories consumed Differences were significant p An increase of 22% when shells were cleared 5 Shells visible Shells cleared 43 44

12 Study 1: Did Eating Less Mean Feeling More Hungry? Fullness scale: (1) very hungry to (5) very full Satisfaction scale: (1) very satisfied to (5) very unsatisfied No significant differences, P Shells visible Shells cleared Even though consumption increased by 22%, there was no significant difference in satiety Study 2: Bottomless Bowls Increase Consumption Condition #1 Standard bowls Condition #2 Refillable bowls Full Satisfied SOURCE: Painter, JE., Appetite, July SOURCE: Wansink, B., Painter, JE., North, J. 25. Bottomless Bowls: Why Visual Cues of Portion Size May Influence Intake. Obesity Research, 13,1, Study 2: How to Eat More Without Trying Calories consumed Refillable Soup Bowls Increase Consumption, but not Perception of Consumption Actual calories Estimated calories 2. Form Matters Changing the Form of Food Normal soup bowls Refillable soup bowls 47 48

13 Study 3: Do People Take More Nuts When They re In-Shells? Weight of the nuts selected, ounces No significant differences, P.5 Study 3: Self-Selected Portions: Shelled v. In-Shell Pistachios Calories Significant differences, p Shelled With shell Shelled With shell Calorie consumption decreased by 41% when nuts were consumed with the shell 49 5 Study 3: Portion Satisfaction and Satiety Fullness scale: (1) very hungry to (5) very full Satisfaction scale: (1) very satisfied to (5) very satisfied P.5 for each attribute, no significant differences Full Satisfied Pistachios are more filling and Pistachios may be a more natural way to get back the important nutrients you lose during exercise compared to regular sports drinks and energy bars. Active individuals are always on the go from the office to a meeting, to the gym. Pistachios are the perfect non-perishable on-the-go fuel for on-thego people.. Shelled In-shell 51 52

14 Study 4: The Bigger They Are, The More We Eat As Package Size Increases, Consumption Increases 3. The Shape of Things Shapes & Sizes of Containers & Utensils Calories consumed Spaghetti Crisco oil M&Ms Small-x Medium-2x Large 3x SOURCE: Wansink, Brian (1996), Can Package Size Accelerate Usage Volume? Journal of Marketing, Vol. 6:3 (July), We Eat Much More from Big Containers Study 5: Do Peripheral Cues Influence Experts with Precise Target Volumes? Grams Eaten People eat 45-5% more from extra-large popcorn containers They still eat 4-45% more with stale popcorn Wansink, Brian and SeaBum Park (21), At the Movies: How External Cues and Perceived Taste Impact Consumption Volume, Food Quality and Preference, 12:1 (January), Fresh 1 Days Old Large Bucket Extra- Large Bucket Philadelphia bartenders Given 4 tall, slender (highball) glasses or 4 short, wide (tumbler) glasses Given 4 full 15 ml bottles and asked to pour Highball Glass Tumbler Split in to... Less than 5 years experience More than 5 years experience Pour gin for gin & tonic Pour rum for rum & Coke Pour vodka for vodka tonic Pour whiskey for whiskey/rocks Wansink, Brian and Koert van Ittersum (23), Bottoms Up! Peripheral Cues and Consumption Volume, Journal of Consumer Research. December, forthcoming. 56

15 Study 5: When in Philadelphia, Should I Ask for a Tumbler or a Highball Glass? 2.5 < 5 years 2 5+ years 1.5 oz 1 Bartenders poured 28% more alcohol into tumblers than highball glasses Experience doesn t eliminate bias.5 Tall Highball Glass Short Tumbler Glass Wansink, Brian and Koert van Ittersum (23), Bottoms Up! Peripheral Cues and Consumption Volume, Journal of Consumer Research. December, forthcoming Visibility & convenience 6

16 Study 6: Healthy vs. Snack Foods Study 6: Increase in Dietary Intake When Food is Visible (on desk) Compared to Invisible (in desk) Study design: Length of study: 3 weeks 2 days in each condition 4 foods (grapes, chocolate, carrots and pretzels) were placed in 1 of 2 conditions 2 conditions On top of the desk (visible & accessible) In a desk drawer (not visible & inaccessible) Percent increase Grapes Chocolate Carrots Pretzels SOURCE: Painter, J., Snyder, J., Rhodes, K., Deisher, C. 28. The Effect of Visibility and Accessibility of Food on Dietary Intake, Journal of the American Dietetic Association, 18(9), A The effect of a name Study 7: Menu Items Used Red beans & rice Seafood filet Grilled chicken Chicken Parmesan Chocolate Pudding Zucchini cookies Traditional Cajun Red beans & rice Succulent Italian Seafood filet Tender Grilled chicken Home-style Chicken Parmesan Satin Dutch Chocolate Pudding Grandma s Zucchini cookies 63 Wansink, Brian, James M. Painter, and Koert van Ittersum, (21) Descriptive Menu Labels Effect on Sales, Cornell Hotel and Restaurant Administrative Quarterly, 42:6 (December),

17 Well, I know what I like --> Maybe Not The Pistachio Principle Calorie reduction without restriction by: People evaluate descriptive foods as more favorable Taste Texture Calories 1. Visual Cues 2. Form Matters 3. Shape and Size of Containers 4. Visibility and Convenience 5. The effect of a name Plain Descriptive Wansink, Brian, James M. Painter, and Koert van Ittersum, (21) Descriptive Menu Labels Effect on Sales, Cornell Hotel and Restaurant Administrative Quarterly, 42:6 (December), Thank you 67