Food Psychology: Why We Eat We Think - School … Psychology: Why We Eat More Than We Think Dr. Jim Painter, PhD, RD @DrJimPainter [email protected] Jim Painter

Food Psychology: Why We Eat More Than We Think

Dr. Jim Painter, PhD, RD @[email protected]

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.


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


Speaker Credentials


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


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


Other Trends

• Nestle Toll House cookies• recipe yields 60 vs. 100 when written in 1949

Super Size Me Documentaries


CBS Features Portion Size Me


Smaller Containers• General Finding About Package Size . . .

• Study 1. Package Size• Study 2. Portion Size• Study 3. Serving Shapes • Study 4. Shape Study #2


Package Size Increases Consumption• People who pour from

larger containers eat more than those pouring from small

• Consistent across 47 of 48 categories

0

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.


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.


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


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


Increase in Dietary Intake When Food is Visible (on desk) Compared to Invisible (in desk)

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30

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45

Grapes Chocolate Carrots Pretzels

Percent increase


II. Eat Mindfully

• Visual cues• Write it down


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.


Eat mindfully, Write it down

• Self monitoring• Know what you are eating• Track what you are eating


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


Efficacy of self monitoring


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


Efficacy of self monitoring


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


• 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


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


Distinguishing Satiation from Satiety

TimeStart Eating

Satiation Satiety

Hunger

Stop Eating

Start Eating

Goal

California Raisins and Blood Glucose

•Post‐Meal Blood Pressure Levels

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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)


Raisins and Glycemic Index

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80

90

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


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


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.


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


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)

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10

Natural Dipped Golden RawGrapes

None detected


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!!

@[email protected]

Visit me at the Sun-Maid booth #2233