This presentation aims to increase our understanding of why we eat more in social situations. A number of helpful strategies are recommended to increase our skills in controlling our social eating habits. Presented by Great Ideas in Nutrition.
WHY DO WE OVEREAT IN SOCIAL SITUATIONS?!?!?• Expressing appreciation• Distracted by conversation• Absence of usual cues to stop eating• Access to different foods• Matching other’s social eating patterns• Mindlessness
Scenario OneYou are out to coffee with a friend for a catch up. Your friend orders first and gets a slice of mud cake along with her coffee. You order next and without thinking you ask for that delicious looking lemon slice that caught your eye! Whoops!
Strategies• Order first- take charge!• Plan ahead• Anticipate temptations• Opt for a healthier option• Share• Opt for a smaller portion size
Scenario TwoYou are at a Saturday afternoon BBQ sitting on the back veranda. You brought a cheese platter, because it was a ‘safe bet’; but as it turns out so did everyone else! Now you have eaten the equivalent to a whole wheel of Camembert cheese and ‘a few’ glasses ofwine….and the BBQ hasn’t even been fired up!
Strategies• Be an advocate- bring a healthier option• Sit more than an arms distance away from the food you are tempted by• Sit more than an arms distance away from the food you are not tempted by• Limit the options available• Alternate between alcohol and water/mineral water• Bring a ‘single serve’ champagne to avoid temptation• Take a moment to truly enjoy the food that you eat
MINDFUL EATING ACTIVITY Use this anytime you are looking to get more enjoyment out of your food! -> This activity is best completed when you have a quiet, relaxed moment by yourself You need a small piece of food (a cube of apple, a sultana, piece of chocolate)…
MINDFUL EATING ACTIVITY 1. Take a moment to look at this food as though you have never seen it before. Notice the texture, colour and imperfections. 2. Place the food on your tongue and resist the urge to chew. Let the food dissolve over your tongue. Notice the intense sensation of taste it triggers on each taste bud it touches. Identify these tastes, are they sweet, salty, bitter… Realise that you have this strong sensation every time that you eat- if you notice it. 3. Begin to chew. Resist the urge to swallow quickly. Enjoy how the food feels between your teeth and how the food changes in texture 4. Swallow and notice the sensations that you experience in your mouth despite the absence of food. * Remember that we don’t need large amounts of food to experience satisfaction! We need mindfulness!
Scenario Two contThe men have put a BBQ on, and the food isready to be served up buffet style. At home youwould always serve your plate up to look likethis……
Scenario Two contThe men have put a BBQ on, and the food isready to be served up buffet style. At home youwould always serve your plate up to look likethis…… But somehow your plate looked more like this….
Strategies• Limit the meat options• Have multiple salad options (see recipes)• Include BBQ vegetables such as corn, eggplant, capsicum, tomato, asparagus, vegie kebabs• Mentally use the plate (no matter where you are!)
Scenario Four You are out to dinner at a local Indian restaurant with your partner and another couple. You order something you haven’t tried before, but the description sounded tasty. The waiter brings your food- a massive bowl of a creamy, meat-onlydish, naan bread and plenty of rice. You are so busytalking you finish everything on your plate and walk out exceedingly full. You enjoyed the night, but you wish you didn’t go home feeling so uncomfortable!
Strategies• Always ensure that vegetables are in the dish- if it doesn’t come with some ask for it!• Share one vegetarian and one meat dish• Avoid cream based dishes• Ask the waiter for a description of the dish• Don’t feel you have to finish your plate• Be mindful of being distracted by conversation• Take the time to let your stomach give you the message that it is comfortable (not full!)• Request a water jug• How much do you really want the bread?
Scenario Five You are at a cocktail party for a friend’s 50th birthday. It is a catered event and there is foodcoming around on platters (and waiters filling up your champagne glass). You didn’t eat before hand so you are starving by the time you arrive. The food on offer is not what you would normally go for but you take whatever you can get your hands on!
Strategies• Fill up on low calorie meal before hand (big salad, plate of steamed veg)• Eat your normal meal before hand and don’t bother yourself with this food that you might not actually enjoy• Be particular about what you ‘say yes’ to• Identify when you have had enough- look at the waiter in the eyes (not at the platter) and say ‘No thankyou!’
Take Home Message• It is possible to eat socially and eat healthily• Don’t be a victim, take charge of the circumstances• Don’t feel guilty about one meal that has ‘gone off the rails’• Know that you have the knowledge and skills to make the most of any situation• Enjoy the every last bit of the food you put in your mouth!• Jot down 3 things that you will aim to change