why we overeat handout

November "Nutrition Chat" 11/03/2010

Victoria Parry, 285-4846 1

WHY WE OVEREAT

Victoria Parry, Graduate Assistant November 3, 2010

Factors Influencing Obesity

Social Norms and Values

Acceptability

Relationships

Sectors of Influence

Government

Agriculture

Education

Media

Individual Factors

Genes

Demographics

Behavioral Settings

Worksites

Communities

Home

Schools

Social Norms

Acceptability

Relationships

Friendship

Family

Significant Other

Sectors of Influence: Media

Fat on fat on sugar with fat on salt on fat

Deep Fried Oreos Donut Burger

More “Specialty” Foods

“The Fat Darrell”

Chicken Fingers

Mozzarella Sticks

French Fries

Marinara Sauce

Tomatoes

Lettuce

Hoagie Bun

Olives

Named Maxim’s

“Best Sandwich in

America”



Restaurant meals have huge portions; often laden

with hidden calories, fat, sodium, and sugar.

More Americans Are Eating Out

The Cheesecake Factory Louisiana Chicken Pasta

“Parmesan Crusted Chicken Served Over Pasta

with Mushrooms, Peppers and Onions in a Spicy

New Orleans Sauce.”

Calories 2050

Saturated Fat 58 g

Sodium 1940 mg

The Cheesecake Factory Godiva ®

Chocolate Cheesecake

“Layers of Flourless Godiva

Chocolate Cake, Godiva Chocolate

Cheesecake and Chocolate Mousse.”

Calories 1100

Saturated Fat 42 g

Total Carbohydrate 105 g

Sodium 210 mg

Panera Bread

Frontega Chicken® on

Focaccia

Calories 860

Total Fat 39 g

Total Carbohydrate 80 g

Sodium 2150 mg

Programmed to Eat

Endorphins

Relationship between

consumption of high fat and

sugar in obese

Serotonin

Decreased levels can cause

increase in carbohydrate

consumption

Dopamine

Presence in the “fed” state

causes calming effect

Common Triggers to Overeating

Boredom

Daily Habits

Feeling Deprived

Lack of Energy

Feeling Overwhelmed

Stress

Sad or Depressed

Skipped Meals



Avoid “Head Hunger”

Learn hunger cues

Am I actually hungry?

Am I thirsty?

Clock eating

Eat only when hungry

Incorporate snacks

Stress Eating

Look for other stress relievers

Incorporate Exercise

Instead of eating, try…

Change your

surroundings

Take five…or fifteen

Fake your mouth

Reward yourself

Get physical

Sit with your feelings

Be Mindful…Not Mindless

Pay attention to what you are actually eating

Avoid watching television while eating

Avoid food “on-the-go”

Sit down with your meals

Avoid Overeating at Meals

Do not speed through meals

Watch portion sizes

Chew food slowly

Put utensils down after each bite

Turn off the TV

Use smaller plates

Bottom line…

Obesity is complex

There is no magic pill to

“cure” obesity

Each individual is different

Questions?



References

Ball State University Working Well Program

http://www.cheesecakefactorynutrition.com/restaurant-nutrition-chart.php

http://www.panerabread.com/pdf/nutr-guide.pdf

http://www.thatsfit.com/2009/12/03/overeating-triggers/

http://www.womenfitness.net/over-eating.htm


















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