Created for a Nutrition Chat at Ball State University Fall 2011

1. November "Nutrition Chat" 11/03/2010
Factors Influencing Obesity
 Social Norms and Values  Individual Factors
 Acceptability  Genes
 Relationships  Demographics
 Sectors of Influence  Behavioral Settings
 Government  Worksites
 Agriculture  Communities
 Education  Home
 Media  Schools
WHY WE OVEREAT
November 3, 2010 Victoria Parry, Graduate Assistant
Social Norms Sectors of Influence: Media
 Acceptability
 Relationships
 Friendship
 Family
 Significant Other
Fat on fat on sugar with fat on salt on fat More “Specialty” Foods
Deep Fried Oreos Donut Burger “The Fat Darrell”
Chicken Fingers
Mozzarella Sticks
French Fries
Marinara Sauce
Tomatoes
Lettuce
Hoagie Bun
Olives
Named Maxim’s
“Best Sandwich in
America”
Victoria Parry, 285-4846 1

2. November "Nutrition Chat" 11/03/2010
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
More Americans Are Eating Out Saturated Fat 58 g
Sodium 1940 mg
Restaurant meals have huge portions; often laden
with hidden calories, fat, sodium, and sugar.
The Cheesecake Factory Godiva ®
Chocolate Cheesecake Panera Bread
Frontega Chicken® on
“Layers of Flourless Godiva Focaccia
Chocolate Cake, Godiva Chocolate
Cheesecake and Chocolate Mousse.”
Calories 860
Calories 1100 Total Fat 39 g
Saturated Fat 42 g Total Carbohydrate 80 g
Total Carbohydrate 105 g Sodium 2150 mg
Sodium 210 mg
Programmed to Eat Common Triggers to Overeating
 Endorphins  Boredom
 Relationship between  Daily Habits
consumption of high fat and
sugar in obese  Feeling Deprived
 Serotonin  Lack of Energy
 Decreased levels can cause  Feeling Overwhelmed
increase in carbohydrate  Stress
consumption
 Sad or Depressed
 Dopamine
 Skipped Meals
 Presence in the “fed” state
causes calming effect
Victoria Parry, 285-4846 2

3. November "Nutrition Chat" 11/03/2010
Avoid “Head Hunger” Instead of eating, try…
 Learn hunger cues
 Change your
 Am I actually hungry?
surroundings
 Am I thirsty?
 Take five…or fifteen
 Clock eating
 Fake your mouth
 Eat only when hungry
 Incorporate snacks
 Reward yourself
 Stress Eating  Get physical
 Look for other stress relievers  Sit with your feelings
 Incorporate Exercise
Be Mindful…Not Mindless Avoid Overeating at Meals
 Pay attention to what you  Do not speed through meals
are actually eating
 Watch portion sizes
 Avoid watching television
while eating  Chew food slowly
 Put utensils down after each
 Avoid food “on-the-go” bite
 Sit down with your meals  Turn off the TV
 Use smaller plates
Bottom line… Questions?
 Obesity is complex
 There is no magic pill to
“cure” obesity
 Each individual is different
Victoria Parry, 285-4846 3

4. November "Nutrition Chat" 11/03/2010
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
Victoria Parry, 285-4846 4