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In the News - May 2009
'Mindless eaters': Which type are you?
LITTLE ROCK - 'Mindless eating,' a concept developed by Dr. 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.
For more information on healthy eating, contact your county Extension office
or visit www.uaex.edu. The Cooperative Extension Service is
a part of the University of Arkansas Division of Agriculture.
May 15, 2009
Media Contact: Lamar James
Extension Communications Specialist
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2187
ljames@uaex.edu
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