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Salad Instead

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

Published in: Health & Medicine
  • 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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Salad Instead

  1. 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. 2. Why?
  3. 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. 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. 5. Why?Unhealthy eating habits now...
  6. 6. Why? Unhealthy eating habits later
  7. 7. So why not?
  8. 8. So why not? Eat healthier
  9. 9. So why not? Feel healthier
  10. 10. So why not? Be healthier
  11. 11. Starting with...
  12. 12. SALAD (instead)
  13. 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. 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. 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. 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. 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. 18. What does thismean?
  19. 19. What does thismean? Students already go to the grocery store
  20. 20. What does thismean? Students already prepare their own meals
  21. 21. What does thismean? Students already spend their own money on food
  22. 22. Let’s change the “norm”
  23. 23. from almost never
  24. 24. to almost every day
  25. 25. starting with... once or twice a week
  26. 26. Target group:Students who alreadygrocery shop regularly ~change one behavior ata time, starting withsalad preparation.
  27. 27. HOW
  28. 28. Three “Barriers” toSalad Creation
  29. 29. Three “Barriers” toSalad Creation “Don’t have time”
  30. 30. Three “Barriers” toSalad Creation “Don’t have time” “Salad tastes bad”
  31. 31. Three “Barriers” toSalad Creation “Don’t have time” “Salad tastes bad” “Not really filling”
  32. 32. “Don’t have time”
  33. 33. “Don’t have time”College studentperception thatthey don’t havetime to make asalad everymorning forlunch.
  34. 34. “Don’t have time” FALSE!
  35. 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. 36. Best Tested Solutionsfor “Don’t have time”Pack 3 and refrigerateThese tupperwarecontainers are greatfor keeping saladFRESH and dressingseparate!
  37. 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. 38. Best Tested Solutionsfor “Don’t have time”Set reminders asnecessary.To start thisbehavior, useful toschedule dailyalarms around usualbedtime.
  39. 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. 40. “Salad tastes bad”
  41. 41. “Salad tastes bad”Many students,especially males,complained thatsalad is“flavorless,”“bad,”or “notgood if I make it.”
  42. 42. “Salad tastes bad” FALSE!
  43. 43. Salad isdelicious
  44. 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. 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. 46. Best Tested Solutionsfor “Salad tastes bad”Expert TipsAdd “textureand nutritionalvariety.”Examples: nuts, feta cheese,carrots cut into cubes,cranberries, olives
  47. 47. Best Tested Solutionsfor “Salad tastes bad”Expert Tips
  48. 48. “Not really filling”
  49. 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. 50. “Not really filling” FALSE!
  51. 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. 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. 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. 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. 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. 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. 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. 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. 59. Thanks for reading! I would love any feedback. Mia Davis email: miadavis@stanford tw: @saladinstead

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