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Food Psychology: Why We Eat More Than We Think
Dr. Jim Painter, PhD, RD @DrJimPainterjimpainterphd@gmail.com
Jim Painter Jim Painter, PhD, RDAdjunct Professor
University of Texas –Houston, School of Public Health
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Speaker DisclosureJim Painter
• Board Member/Advisory Panel • California Raisin Marketing Board, Sun‐Maid Growers of California, the Wonderful Company,
American Heart Association Eat Well Task Force • Consultant
• Davison’s Safest Choice, National Dairy Council • Speaker’s Bureau• Abbott Nutrition • Other
• Speaker honorarium underwritten by Davison’s Safest Choice Eggs. • Honoraria for talks: Dietitians of Canada, Exxon Mobil, Frito Lay, Pennsylvania Nutrition
Network, California Raisin Marketing Board, Alaska Tanker Company, Dairy Max, Texas AND, California AND, Florida AND, MINK, NY AND, South Carolina AND, Iowa AND, Nebraska AND, Manitoba Dairy Farmers, Dairy Farmers of Canada.
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Disclosure:
• Notice of Requirements For Successful Completion• Please refer to learning goals and objectives• Learners must attend the full activity and complete the evaluation in order to claim continuing
education credit/hours
• Conflict of Interest (COI) and Financial Relationship Disclosures:• Presenter: Jim Painter, PhD, RD – Scientific Advisor: Sun‐Maid Grower of California, Paramount Pistachios;
Consultant: National Pasteurized Egg Board, National Dairy Council
• Non‐Endorsement of Products:• Accredited status does not imply endorsement by AADE, ANCC, ACPE or CDR of any commercial products
displayed in conjunction with this educational activity
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Speaker Credentials
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
International Food information Council
Food and Health Survey 2015
4 out of 5 Americans are Trying to Lose Weight or Maintain their Current Weight
Obesity Trends
Obesity Trends* Among U.S. AdultsBRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
% of Females with BMI >30 in 2008
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0
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20
30
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50
60
70
80
Obese Females
Gary Foster Penn State ADA
What is the cause of weight gain?What has changed in the last 30 yrs?
1. Portions are bigger2. Food is everywhere3. ‐ Sugar and refined foods have increased and
‐ Fiber and whole foods have decreased
What is the answer to weight gain
1. Eat mindlessly, but change the dining environment‐ Portion size, smaller containers & packages ‐ Less visible & convenient
2. Eat mindfully‐ Visual cues influence consumption ‐ write it down
3. Choose the right form of the foods ‐ Higher protein & fiber, lower sugar
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Portion size
1. Restaurants
Historical GlanceFood/Bev Introduction Size at
intro(oz) 2002 sizes
Budweiser 1936 7.0 7,12,22,40 Hershey bar
1908 0.6 1.6,2.6,4.0 7.0,8.0
BK fry 1954 2.6 2.6,4.1,5.7 6.9
McD burger 1955 1.6 1.6,3.2,4.0 8.0
Soda-BK 1954 12.0, 16.0
12.0,16.0, 22.0,32.0 42.0
Young & Nestle, 2003. JADA Expanding Portion Sizes in the us Marketplace. (231-234)
Then and Now…Bagel20 years ago• 3 in diameter• 140 calories
Today• 350 calories
Then and Now…Spaghetti20 years ago• 1 C. pasta-sauce w/ 3
meatballs• 500 calories
Today• 2 C. pasta-sauce w/3
meatballs• 1,025 calories
Then and Now…Burger20 years ago• 333 calories
Today• 590 calories
Monster Burger• 1420 calories
Then and now…Fries20 years ago• 2.4 oz• 210 calories
Today• 6.9 oz• 610 calories
From the Monster to the Riley Burger
From Riley to More Madness
Calorie Comparison of 7‐eleven Coke‐a‐Cola
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0
100
200
300
400
500
600
700
Gulp (20oz) Big Gulp (30oz) Super Gulp (40oz) Double Gulp(50oz)
Calories
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Other Trends
• Nestle Toll House cookies• recipe yields 60 vs. 100 when written in 1949
Super Size Me Documentaries
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
CBS Features Portion Size Me
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Smaller Containers• General Finding About Package Size . . .
• Study 1. Package Size• Study 2. Portion Size• Study 3. Serving Shapes • Study 4. Shape Study #2
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Package Size Increases Consumption• People who pour from
larger containers eat more than those pouring from small
• Consistent across 47 of 48 categories
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100
200
300
400
500
600
700
"Small-x" "Medium-2x" "Large 3x"
SpagettiCrisco OilM&Ms
General Finding:Package Size Can
Double Consumption
Wansink, Brian (1996), “Can Package Size Accelerate Usage Volume?” Journal of Marketing, Vol. 60:3 (July), 1-14.
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Hungry for Some Stale Movie Popcorn?• General Question
• Does portion size effectconsumption?
• The Field Study (Chicago, IL)
• 2x2 Design• Large vs. X‐Large Popcorn (pre‐weighed)• Fresh vs. 10‐day‐old Popcorn
Wansink, Brian and SeaBum Park (2001), “At the Movies: How External Cues and Perceived Taste Impact Consumption Volume,” Food Quality and Preference, 12:1 (January), 69-74.
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
We Eat Much More from Big Containers
– People eat 45-50% more from extra-large popcorn containers
– They still eat 40-45% more with stale popcorn
Grams Eaten
Wansink, Brian and SeaBum Park (2001), ŅAt the Movies: How External Cues andPerceived Taste Impact Consumption Volume,Ó Food Quality and Preference, 12:1(January), 69-74.
0102030405060708090
100
LargeBucket
Extra-Large
Bucket
Fresh
10 DaysOld
The Effect of Visibility and Convenience on Dietary Consumption
Gas stations, remember when someone else pumped the gas
Fast food, remember when you had to go in
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Amount of Candy Consumption According to Condition
Painter, J., Wansink, B., Hieggelki, J. (2002). How Visibility and Convenience Influence Candy Consumption. Appetite 38, 237-238.
0123456789
10
on desk in desk 2 metersfrom desk
# of candies consumed
on deskin desk2 meters from desk
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Increase in Dietary Intake When Food is Visible (on desk) Compared to Invisible (in desk)
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Grapes Chocolate Carrots Pretzels
Percent increase
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
II. Eat Mindfully
• Visual cues• Write it down
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Visual cues
Soup Study
Soup Study• Fifty‐four participants (72% male)• ½ were give a normal bowl• ½ were give a refillable bowl • Details were not provided about the study• But bowls used in the study were different colors• Subjects were guessing the purpose of the study.
Refillable Soup Bowls Increase Consumption, but Not Perception of Consumption
050
100150200250300
Nor
mal
Soup
Bow
ls
Ref
illab
leSo
upB
owls
Calo
ries Actual Calories
ConsumedEstimated CaloriesConsumed
Wansink, B., Painter, JE., North, J. 2005. Bottomless Bowls: Why Visual Cues of PortionSize May Influence Intake. Obesity Research, 13,1, 93-100.
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Eat mindfully, Write it down
• Self monitoring• Know what you are eating• Track what you are eating
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Efficacy Self monitoring
• 38 subjects• Sample was split into four quartiles (based on participants’ self‐monitoring consistency
• During holiday (3 weeks) and non‐holiday weeks (7 weeks).
Baker and Kirschenbaum 1998, Health Psych
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Efficacy of self monitoring
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Efficacy Self monitoring• 57 subjects• Over the holiday season• Intervention (adding self‐monitoring) 2 weeks pre holiday
• During a 2‐week holiday period• And 2 weeks post holiday.Boutelle et al. 1999, Health Psych
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Efficacy of self monitoring
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
III. Choosing the right form of the food‐ over 50% of our food is highly processed ‐These foods are
‐ Lower in fiber‐ less satiating
‐Higher in sugar‐we get hungry faster
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
• Choose foods lower in added sugar:‐ All sugar is not equal‐ WHO reduce added sugar‐ FDA reduce added sugar
• Intrinsic sugar is different it is packaged with fiber and phytonutrients.
Guideline: Sugars intake for adults and children (2015)
- reduce intake of free (added) sugars throughout the life course
- reduce intake of free (added) sugars to less than 10% of total energy intake
- A further reduction of the intake of free sugars to below 5% of total energy intake is beneficial
- Reductions below 5%...may provide no added benefit!!
Added sugars:- monosaccharides and disaccharides added to foods
and beverages by the manufacturer, cook or consumer
Intrinsic sugars: - Those incorporated within the structure of intact fruit
and vegetables; sugars from milk (lactose and galactose)
http://apps.who.int/iris/bitstream/10665/149782/1/9789241549028_eng.pdf?ua=1
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
FDA Added Sugar Labeling • July 2015, FDA issued a final rule that would require declaration of the percent daily value (%DV) for added sugars (no more than 10% of daily total calories)
• All foods must comply by July 2018
• http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm
47
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Distinguishing Satiation from Satiety
TimeStart Eating
Satiation Satiety
Hunger
Stop Eating
Start Eating
Goal
California Raisins and Blood Glucose
•Post‐Meal Blood Pressure Levels
49
In a recent randomized, un-blinded, single research site, comparator study of raisins versus alternative snacks on cardiovascular risk factors in generally healthy subjects:
•Compared 4 equicaloric snacks•Cookies•Chips•Crackers•Raisins
•Consumed 3 times a day for snacks.
Research conducted at L-MARC & announced at the American College of Cardiology’s 61st Annual Scientific Session, March 2012.
Bays H, Anderson J. Study of Raisins Versus Alternative Snacks on Cardiovascular Risk Factors in Generally Healthy Subjects. Presented ACC, Mar 2010
California Raisins and…•Post‐Meal Glucose Levels
50Research conducted at L-MARC & presented at the American Diabetes Association Annual Meeting, June 2012.
‐12‐10‐8‐6‐4‐202468
Snacks Raisins
% Change in Blood Glucose
% Change
Difference: ‐16.2% (P=0.03)
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Raisins and Glycemic Index
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Glycemic Index
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Raisins and Type 2 Diabetes
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Eating raisins three times/day over 12 weeks compared to processed snacks: ○ 51 participants
Raisins and Post‐Meal Blood Glucose Levels
17 19
0.124.5
(5.7)
‐13
0‐4.2
‐15‐10‐505
10152025
% Change PPG Fasting BloodGlucose
HA1c Systolic BloodPressure
SnacksRaisins
Mean Change in Blood Glucose (post-meal)
Bays, et al. 2015
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Choose foods higher in fiber
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• Currently large body of literature on gastric emptying
• Most studies done with healthy subjects • First study on gastric emptying in a population with
Type 2 Diabetes
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
T ½ of Proximal stomach emptying (min)
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Raisins and Satiety, After School Snacking
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• Raisins and grapes as an after‐school snack decreases calorie intake and increases satiety – or feeling of fullness – compared to eating other snacks.
• Total daily calorie intake was lower when eating raisins than when eating chips and cookies.
0
100
200
300
400
500
600Calories per Snack Consumed
Barkha P. patel, Nick Bellissimo, Bohdan Luhovyy, Lorianne J. Bennett, Evelyn Hurton, James E. Painter, and G. Harvey Anderson (2013). An After-School Snack of Raisins Lowers Cumulative Food Intake in Young Children, JFS Supplement, p 5-10.
Fiber• A serving provides 9% of the daily
requirement of fiber, a nutrient that is low in the diet of populations around the world.
0 2 4 6 8 10
Oreos
Pretzels
Granola Bar
Strawberries (1/2 cup)
Grapes (1/2 c)
Apples (1/2 c)
Fruit Salad (1/2 c)
Raisins (1/4 c)
Fiber % DV
• Fiber rich diets may lower the risk of cancer and heart disease, improve cholesterol levels and blood pressure, help control blood sugar.
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Long‐term satiety‐24 hours later
Green arrows = satiety ratings (VAS)and blood draws
9 am 12 pm
Treatments Subjects
Hi-maize 260 vsAmioca
24 g of RS in custard served with breakfast and lunch meal
Men
Lean
N = 20
Ages 19 - 31
4 pm
Diary in evening
Ad-lib meal
381 kcal 924 kcal
Compulsory portion
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
No effects on subjective satiety
Reduced dinner meal 6% (87 kcal), p = 0.04.
Reduced 24 hr intake 10% (322 kcal), p = 0.03.
2
Camire & Dougherty, 2003.
Fructans(g/100g as is)
0123456789
10
Natural Dipped Golden RawGrapes
None detected
© COPYRIGHT 2016 SCHOOL NUTRITION ASSOCIATION – #ANC16 – SAN ANTONIO, TEXAS
Implications
1. Eat mindlessly, change the dining environment‐ Portion size, smaller containers & packages ‐ Less visible & convenient
2. Eat mindfully‐ Visual cues influence consumption ‐ write it down
3. Choose the right form of the foods‐ Higher in protein & fiber‐ lower added sugar
Thank You!
THANK YOU!!
@DrJimPainterjimpainterphd@gmail.com
Visit me at the Sun-Maid booth #2233
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