Tuesday, January 18, 2011

Strategies for Preventing Mindless Eating

Back in 2010 (haha, weird!) I wrote a post about how our environment is completely against us in terms of helping us stay at a healthy weight. Think about how easy it is to get food these days. You can go to Lowe's or Target and get a meal, which in my opinion is absurd. We no longer have to work for our food, and the food we do have to work for tends to be more expensive. Our environment is simply not on our side. But, can we do something about our environment? Yes, we can!

The December issue of Today's Dietitian had a great article about avoiding the trap of mindless eating. Much of the information in the article was from a book by Brian Wansink's Mindless Eating: Why We Eat More Than We Think. There are many definitions of "Mindless Eating" but to me it relates to the times when we eat something without even thinking about it. Most of the time we are eating these foods or drinks even when we aren't at all hungry, and possibly even when we're full. This mindless eating can possibly account for hundreds of calories in our diet, which is why I typically add between 100-500 calories to any 24-hour recall given to me by my clients.

**The following information and tips are brought to you by Today's Dietitian Magazine**

  • Today the average person makes nearly 250 food decisions each day. Holy cow! Most of these decisions happen without, well, without thinking! I mean, you think, but you just don't notice that you are thinking, do you know what I mean?
  • Research shows that people eat an average of 2.2 more candies each day when they are visible, compared to when they are not. Solution? Don't leave candy out on your desk, dining room table, or anywhere near them!

If you want to leave something out on a table, make it healthy. Even the chocolate almonds in the picture above would be better than the chocolate kisses. If you don't think 2.2 extra pieces of candy is a lot, you should do the math (2.2 x ~50 calories = ~100 extra calories per day, times 365 days = 36,500 extra calories a year, which is 10 pounds.......)



  • Be careful when you purchase 100-calorie packs. While the idea may be a good one (portion control) they tend to backfire for about 30% of the population, according to research. The idea of portioning out your food is a great way to make a healthier environment, but you're still going to be better off eating 100 calories of a fruit, vegetable, or low fat dairy product than you will eating a 100-calorie pack of cookies. Also, it's cheaper just to do the portioning yourself!
  • Have you ever noticed that the foods with the most marketing tend to be the ones that the worst for us? If you have the ability to do so, fast forward through your commercials, or just leave the room when they are on.
  • Believe it or not, food is cheaper these days, and according to the article it only takes up about 6% of our income (well, this is an average). I think a lot of us get caught in the traps at stores where we see a "good deal" and then we must buy it, even if we hadn't planned on doing so. This should be called "mindless shopping"! Remind yourself that unhealthy food is typically cheap food, so stay away, unless you really must have it....
These Reece's Trees were dirt cheap after the holidays. I almost bought a huge bag of them but then I reminded myself we did not need them around the house! Not to mention the fact that we still had leftover cookies and chocolate from Christmas, so why would I buy them?!

  • A great way to change your environment is to buy smaller plates, utensils, and glasses. One study found that people served themselves 31% more ice cream when they were provided with a larger ice cream bowl, and 14.5% more when they were provided with a larger scoop! I think if you want to start anywhere, start with this environmental change!

Question: What are some of the environmental changes you have made to prevent "mindless eating"?

Keep in mind these tips aren't just for weight loss. Everyone mindlessly eats and even those who are at a healthy weight should learn some ways to prevent mindless eating. It's not just about weight management, it's also about health and wellness.

23 comments :

  1. I don't like those 100 calorie packs--processed food doesn't fill me up!!

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  2. I am SO bad about mindless eating, especially at night. I've found that occupying my hands with something-- working on a needlepoint, working on a craft project, etc.-- really helps me to avoid this habit.

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  3. I really try to cut down on the junk food I keep lying around the house. It really helps me cut down on how much I eat! If I really need a snack, than I know a fruit will do, and if I want to indulge, then I'll wait till I'm out. All great tips.

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  4. I saw Brian Wansink speak at a conference last summer and thought his studies were great! My issue of Today's Dietitian is back at school so when I get there this week I'll have to read the article!

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  5. I used to be a trerrible "picker", especially with junk food! About three years ago, I started having food sensitivities/allergies. Now, If I'm not extremely careful of what I eat, I get really sick. To avoid temptation, we keep only healthy foods/snacks in the house.

    Thanks for the great info!

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  6. Great post!

    My husband and I have stopped serving food from the kitchen table - we make our plate in the kitchen and bring it to the table. The only thing allowed on the table is veggies - I'm not going to stop him from eating more veggies!

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  7. great post! we do mindless eating ALL the TIME! How do I deal with it?
    1) eat good meals. if I'm satisfied with meals, I don't usually crave snacks.
    2) keep house-free of unhealthy choices
    3) when I'm with friends, I focus on the conversation instead of the food that has been served!

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  8. I think cutting down on my TV time has helped my mindless eating tremendously!!! I actually bought and read Brian Wansink's book. Is really great as it points out a lot of things that make you a more “aware eater”.

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  9. Wow! I can't believe we make that many food based decisions in a day. Mindless eating is so something that is so easy to do! I'm really trying to do things like, count out my tortilla chips instead of eating them straight from the bag. I don't want to eliminate them from my diet, I want to be able to practice portion control so I can eat the things I want to eat in moderation.

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  10. i never eat at grocery stores any more unless they are offering something i REALLY want to try. probably 9.5/10 times i don't bother.

    if i'm out shopping and really hungry, i'll crack into nuts or even eat a granola bar from a box that i'm already planning to purchase. the cashier doesn't care - you're paying for it so why not?

    we have SO much candy at work. honestly, i dont even find it tempting. days that i really want some, i will eat a piece but otherwise i bring food to eat throughout the day and stick to that.

    i'd much rather eat candy and cookies at home or out with friends than while sitting at my desk working!!!

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  11. Love, love, love this post! I had no idea we make so many food choices each day. I know I've been guilty of "mindless grocery shopping" in the past. That's why I have to go with a grocery list/plan in hand.

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  12. such wise words. i love small utensils just because they're fun to eat with haha but i do find that the days at work where i'm sitting at the computer i'm always "hungrier" and i'm not sure if its really hunger or really just boredom..probably the second but my boredom wins in the end and i find snacks haha

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  13. I think of the last bulletpoint each time I get self serve froyo. Have you seen how HUGE the cups are?

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  14. I think it's so easy to munch on things while watching tv or even reading blogs. Or just when I'm bored. :) I try to ask myself...are you hungry or are you just eating to eat?!

    I also try to surround myself with healthful foods, so if I do eat something mindlessly, it's good for me, too. :)

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  15. Mindless eating is when you eat something without thinking what its effect might be.

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  16. Since I am skinny and "can eat whatever I want" I find that at the office, I am often eating candy that I don't even like. Homemade goodies are one thing, with no preservative, and made with love. But eating crap that doesn't TASTE....I try to notice instead...am I rushing? I eat candy when I am hungry, but think "I don't have time" to eat. Now, I try to cut bananas in half, or slice fruit, and limit candy to ONE per day.

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  17. Great post, Gina! I read that same article in TD. I thought the 6% of income is spent on food. I'm pretty sure I spend way more than that! But then again, I don't make much money :)

    My co-workers are 100-calorie pack-aholics. And not only are they empty calories, but they are SO expensive!!!! Insane.

    One thing I've started doing is serving myself a half portion of dinner and then going back for seconds, if I want more. I am least hungry at dinner, but that's the meal I eat with Mark and I think I subconsciously see him eat 2-3 portions of dinner (and then another 2,000 calories of crap) and think I should be eating more. Definitely NOT the case :)

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  18. Nice site, nice and easy on the eyes and great content too.

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  19. Very good post! I have a rule that I have to sit down to eat and everything I eat has to be plated! It saves me a ton of calories from mindless munching!

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  20. I always use the smallest dishes and cutlery I can find - it makes such a difference.

    And I can't buy "single serving" food because I'll generally eat 2 or 3 servings instead of one. 100-calorie packs wouldn't last a day in my house!

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  21. I am happy to be one of the few people who never bought 100 calorie packs - love how the new WW plan rewards you with healthier choices!

    I tend to be a stress eater, but I am recognizing it a lot quicker than I used to be :D

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  22. Great post. I am wondering when my Today's Dietitian mag will start showing up. I know I live far away, but I signed up for a subscription at FNCE.

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  23. I like the point of not leaving candy out where it's visible. Out of sight out of mind - it's so true when it comes to food. The best thing is of course to not buy it in the first place! Hubby always wants to buy candy when he goes shopping with me, but I really limit what we buy.

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