Released May 15, 2009
LITTLE ROCK, Ark. - 'Mindless eating,' a concept developed by Brian Wansink of Cornell University, is being incorporated into the University of Arkansas Cooperative Extension Service Supplemental Nutrition Assistance Program, or SNAP-Ed.
According to Wansink's research, mindless eaters fall into many "diet danger zones" which lead to overeating. These tendencies can be curbed by making small changes.
Here are some common danger zones and some mindful solutions on avoiding them:
- The Meal Stuffer: Stuffers eat primarily during mealtimes, but eat too much. They often eat quickly and feel uncomfortably full after they finish. They often take second helpings and consider themselves to have "healthy appetites."
Mindful Solutions: Use smaller plates and taller glasses to reduce portions. Slow down the eating pace. Pre-plate food and leave a few bites on the plate. Adopt the half-plate rule, where half the plate is vegetables. Eat fruit for dessert.
- The Snack Grazer: Grazers are all about convenience and snack on whatever food is available. Snacking can be like a nervous habit—something to do while watching TV or reading. They seldom pass up a candy dish.
Mindful Solutions: Put snacks in the back of the cupboard, fridge, or freezer. Substitute fruits and vegetables for snack cravings. Chew gum instead of snacking. Only eat at the table. Try substituting the candy jar with a fruit dish.
- The Party Binger: Bingers frequent buffets, receptions, tailgates, and happy hours. They prefer high-distraction environments where food is the backdrop for business or fun, and it's easy to lose track of how much is eaten or drunk.
Mindful Solutions: Stay more than an arm's length away from buffet tables and snack bowls. Put only two items on a plate during a trip to the table. Chow down on healthy stuff like broccoli or carrots, then see if there's still room for junk.
- The Restaurant Indulger: Indulgers eat lunch away from home most days and eat out several times a week. They are often on expense accounts.
Mindful Solutions: Use the rule of two: an appetizer, a dessert, or a drink. Pick any two. Ask the waiter to remove the bread basket from the table. Ask the waiter to pre-wrap half of an entrée when ordering. Fill up on water.
- The Desktop/Dashboard Diner: Diners speed-eat and multi-task while working or driving. It's not that they are busy so much as they are under-motivated. Diners are often found snacking from the donut box or vending machine.
Mindful Solutions: Brown-bag lunches for greater control over food choices. Turn off the computer or stop the car while eating. Chew gum to stave off boredom or stress. Replace sodas with water.
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http://www.uaex.edu/news/may2009/0515mindless_eating_types.htm
Editor: Lamar James, (501) 671-2187, ljames@uaex.edu