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Salad Instead
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Salad Instead

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Importance of eating salad regularly in college and eliminating the barriers to salad preparation.

Importance of eating salad regularly in college and eliminating the barriers to salad preparation.

Published in: Health & Medicine
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  • It was pretty informative, made me rethink some of the things that were holding me back from eating salads more regularly. Now I'm totally about the salad life.
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  • Very informative, such a healthy option made easier!!
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  • Having the photo of a delicious salad in the back is motivating! Makes me want one now ; D
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  • 1. SALAD INSTEADGetting Stanford Students who live inan apartment to pack a homemadesalad at least 3 times a week for lunch Mia Davis | December 10 2012
  • 2. Why?
  • 3. Why? College Student’s Nutrition Pyramid (What they eat most from Left to Right) http://healthhabits4life.wordpress.com/2011/11/09/how-to-know-if-you-need-nutritional-help/
  • 4. Why? In Nutritional study of 582 college students, many students not even eating one serving of fruits and vegetables a day. College Student’s Nutrition Pyramid (What they eat most from Left to Right) http://articles.latimes.com/2011/aug/17/news/la-heb-college-students-nutrition-2010817
  • 5. Why?Unhealthy eating habits now...
  • 6. Why? Unhealthy eating habits later
  • 7. So why not?
  • 8. So why not? Eat healthier
  • 9. So why not? Feel healthier
  • 10. So why not? Be healthier
  • 11. Starting with...
  • 12. SALAD (instead)
  • 13. My storyStarted making saladsfor lunch 4/5 days a weekover the summer duringmy internship *whileliving in an apartment*because it wascheap, easy, and most ofall, delicious! (I’ll sharemy go-to recipe at theend)
  • 14. Statistics on Existing BehaviorsBased on survey of 27 apartment-dwelling college students Frequency of Grocery Shopping Twice a month Once a month Never/ Extremely Rarely Once a week 56% grocery shop once a week, 81% Safeway, 11% Trader Joes
  • 15. Statistics on Existing BehaviorsBased on survey of 27 apartment-dwelling college students Frequency of Food Preparation 63% usually prepare their own meal instead of buying it
  • 16. Statistics on Existing BehaviorsBased on survey of 27 apartment-dwelling college students Meal Plan Distribution No meal plan Card Apartment Plan Meal Plan 52% no meal plan, and 33% apartment meal plan (5 meals/wk + $50 meal plan)
  • 17. Statistics on Existing BehaviorsBased on survey of 27 apartment-dwelling college students Salad-Eating Frequency almost never once or twice a almost week every day 41% rarely eat a salad, while 33% eat a salad almost every day
  • 18. What does thismean?
  • 19. What does thismean? Students already go to the grocery store
  • 20. What does thismean? Students already prepare their own meals
  • 21. What does thismean? Students already spend their own money on food
  • 22. Let’s change the “norm”
  • 23. from almost never
  • 24. to almost every day
  • 25. starting with... once or twice a week
  • 26. Target group:Students who alreadygrocery shop regularly ~change one behavior ata time, starting withsalad preparation.
  • 27. HOW
  • 28. Three “Barriers” toSalad Creation
  • 29. Three “Barriers” toSalad Creation “Don’t have time”
  • 30. Three “Barriers” toSalad Creation “Don’t have time” “Salad tastes bad”
  • 31. Three “Barriers” toSalad Creation “Don’t have time” “Salad tastes bad” “Not really filling”
  • 32. “Don’t have time”
  • 33. “Don’t have time”College studentperception thatthey don’t havetime to make asalad everymorning forlunch.
  • 34. “Don’t have time” FALSE!
  • 35. Best Tested Solutionsfor “Don’t have time”Pack 3 and refrigerateAfter returning fromthe grocery store,pack 3 salads.Refrigerate on topshelf for easy access.
  • 36. Best Tested Solutionsfor “Don’t have time”Pack 3 and refrigerateThese tupperwarecontainers are greatfor keeping saladFRESH and dressingseparate!
  • 37. Best Tested Solutionsfor “Don’t have time”Pack at night. Grabin the morning.As part of EXISTINGbedtime routine,pack salad at night,and grab it in the Make saladmorning.
  • 38. Best Tested Solutionsfor “Don’t have time”Set reminders asnecessary.To start thisbehavior, useful toschedule dailyalarms around usualbedtime.
  • 39. Best Tested Solutionsfor “Don’t have time”Use pre-made salads/ ingredientsSafeway and TraderJoe’s sell pre-madesalads and pre-cookedingredients such asgrilled chicken, whichcan be quickly andeasily added to a salad.
  • 40. “Salad tastes bad”
  • 41. “Salad tastes bad”Many students,especially males,complained thatsalad is“flavorless,”“bad,”or “notgood if I make it.”
  • 42. “Salad tastes bad” FALSE!
  • 43. Salad isdelicious
  • 44. Best Tested Solutionsfor “Salad tastes bad”Consult the ExpertsI took it to the Quora“experts” to ask foreasy, delicious *ofcourse* saladrecipes for collegestudents
  • 45. Best Tested Solutionsfor “Salad tastes bad”Expert TipsTake favorite saladingredients andmake them into asalad. Any vegetablevariety works.Recommended: Cucumber and tomatowith balsamic vinegar and olive oil. Yum!
  • 46. Best Tested Solutionsfor “Salad tastes bad”Expert TipsAdd “textureand nutritionalvariety.”Examples: nuts, feta cheese,carrots cut into cubes,cranberries, olives
  • 47. Best Tested Solutionsfor “Salad tastes bad”Expert Tips
  • 48. “Not really filling”
  • 49. “Not really filling”Majority of surveyedstudents who don’teat salads regularlyas a meal said it wasbecause they are“not filling enough.” ...“I’d probably need to eat a loaf of bread with it”
  • 50. “Not really filling” FALSE!
  • 51. Best Tested Solutionsfor “Not really filling”Protein, Protein, ProteinWhen talking toregular salad eaters,all agreed thatadding protein wasthe best way tomake a salad filling
  • 52. Best Tested Solutionsfor “Not really filling”Protein, Protein, ProteinGreat thing aboutprotein is it comes ina variety of forms:Nuts (walnuts, pecans, almonds, pine nuts)Cheese (feta, goat, blue, cheddar)Meat (steak, tuna, chicken)Eggs (hard boiled)QuinoaBeans
  • 53. Best Tested Solutionsfor “Not really filling”Protein, Protein, ProteinTried it with studentsResults:“Adding chicken definitelyhelped fill me up.”“Added leftover steak from adinner, and it was great! Reallyfilled me up, too.”“The eggs were key.”
  • 54. Best Tested Solutionsfor “Not really filling”Increase PortionsUsually it’s not great toincrease the portions of ameal, but because salad ishealthy (without all thatextra dressing), increasingyour portions isn’t a badthing and will help fill you Salad sent into @saladinstead by avidup. salad eater
  • 55. Best Tested Solutionsfor “Not really filling”Carry a healthy snackTake the extra nuts you don’tadd to your salad and carry themwith you in a baggy ortupperware container. Then, ifyou get hungry, eat a handful ofnuts to sustain you until dinner.
  • 56. Summary of TipsPack 3 and refrigeratePack at night. Grab in the morning.**Set reminders as needed**Use pre-made salads/ ingredientsAny ingredient you like works in a salad... leftovers,favorite vegetables, etc.Add texture with cheese and nutsUse two + kinds of lettuce for varietyAdd proteinIncrease portions (be reasonable)Carry nuts/ veggies as snack
  • 57. In ConclusionBuild into existingbehaviors (add salad prep to groceryshopping, make salads at night as part of routine, etc.)Reminders are useful inestablishing new behaviorIncrease variety to sustainbehavior
  • 58. Finally, as promisedMia’s Favorite Go-To Salad Recipe:Spinach, Strawberry and ChickenIngredients:Trader Joe’s grilled chickenBaby spinachStrawberriesGoat and/or Feta cheeseTrader Joe’s sliced toasted almondsOlive Oil and a little Balsamic VinegarMix and enjoy!
  • 59. Thanks for reading! I would love any feedback. Mia Davis email: miadavis@stanford tw: @saladinstead

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