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#147 Title:
Mindless Eating
Special Guest: Dr. Brian Wansink, author, Senior Specialist in food marketing and nutrition, and Director of the Cornell Food and Brand Lab
Description: Did you ever eat the last piece of dried out chocolate cake even though it tasted like chocolate scented cardboard? Ever finish eating a bag of french fries even though they were cold, limp and soggy? We have.
Dr. Brian Wansink, the author of Mindless Eating: Why We Eat More Than We Think is here to change the way we look at food, and give us the facts we need to easily make smarter, healthier, and more mindful choices at the dinner table, in the supermarket, in restaurants, at the office - even at a vending machine!
Duration: 27:45
Related Podcasts:
Show Index:
00:30 Intro: Mindless Eating
02:11 200 Decisions About Food Daily
03:52 Cues that Prompting Us to Eat
08:34 Strategies for Eating Less
13:31 About Dr. Wansink
14:12 Hidden Persuaders: Marketing
18:00 Cost and How Much We Eat
22:42 More Tips for Eating Less
25:24 Dr. Wansink's New Research
25:57 Closing Comments
26:49 Closing Track: Russian Red
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About Dr. Brian Wansink
Brian Wansink (Ph.D. Stanford 1990) holds the John S. Dyson Endowed Chair in the Applied Economics and Management Department at Cornell University, where he is Director of the Cornell Food and Brand Lab. Previously, he was a professor at Dartmouth College, the Vrije Universiteit (The Netherlands), the Wharton School at the University of Pennsylvania, the University of Illinois at Urbana-Champaign, INSEAD (France), and he was a visiting scientist at the U.S. Army Research Labs in Natick, MA.
He is a Fulbright Senior Specialist in food marketing and nutrition, and in addition to writing Mindless Eating, he is author of the books Marketing Nutrition, Asking Questions, and Consumer Panels. His award-winning academic research on food has been published in the world’s top marketing, medical, and nutrition journals. It has been presented, translated, reported, and featured in television documentaries on every continent but Antarctica.
The research findings of he and his colleagues have also contributed to the introduction of smaller “100 calorie” packages (to prevent overeating), the use of taller glasses in some bars (to prevent the overpouring of alcohol), and the use of elaborate names and mouth-watering descriptions on some chain restaurant menus (to improve enjoyment of the food).
An Iowa native, he lives with his family in Ithaca, NY, where he’s a mediocre saxophone player in a rock-and-roll band and where he regularly enjoys both French food and french fries.
Quick
Links
BrianWansink.com
MindlessEating.org
Blog: Food Think with Wansink
Cornell Food and Brand Lab
Follow on Twitter
Be a Fan on Facebook
Mindless Products
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“The best diet is the one you don’t know you’re on.”
“Mindful Eating Plan” Key Points
• Your Mindless Margin. By making 100-200 calorie changes in your daily intake, you won’t feel deprived and backslide.
• Mindless Better Eating. Focus on re-engineering small behaviors that will move you from mindless overeating to mindless better eating. Five common places to look (diet danger zones) include meals, snacks, parties, restaurants, and your desk or dashboard.
• Mindful Re-engineering. To trim your mindless margin, you can use basic diet tips, but a more personalized approach is to use 1) food trade-offs, or 2) food policies. Both give you a chance to eat some of what you want without making it a belabored decision.
• The Power of Three. Design three easy, do-able changes that you can mindlessly make without much sacrifice.
• Mindless Margin Checklist. Use a daily checklist to help you move from mindless overeating to mindless better eating.
Related Articles and Video
About the Book
Dr. Brian Wansink has spent a lifetime studying what we don’t notice: the hidden cues that determine how much and why people eat. Using ingenious, fun, and sometimes downright fiendishly clever experiments like the “bottomless soup bowl, Wansink takes us on a fascinating tour of the secret dynamics behind our dietary habits.
Mindless Eating will change the way you look at food, and it will give you the facts you need to easily make smarter, healthier, more mindful and enjoyable choices at the dinner table, in the supermarket, in restaurants, at the office - evan at a vending machine - wherever you decide to satisfy your appetite.
Table of Contents
Introduction: The Science of Snacking
1. The Mindless Margin
• Stale Popcorn and Frail Willpower • As Fine as North Dakota Wine – Grape Expectations • The Danger of the Deprived Dieter • The Mindless Margin • The 100 Calorie Solution
2. The Forgotten Food
• The Mystery of the Prison Pounds • We Believe Our Eyes, Not Our Stomach • Eye It, Dish It, Eat It • The Bottomless Soup Bowl • People-size or Meal-size?
3. Surveying the Tablescape
• King-size Packages and the Power of Consumption Norms • Drinking Glass Illusions • Big Plates, Big Spoons, Big Servings • The Size Contrast Illusion • The Super Bowl Intelligensia • The Temptation of Variety
4. The Hidden Persuaders Around
• The “See-Food” Trap • Convenience: Would You Walk a Mile for a Caramel? • The Curse of the Warehouse Club
5. Mindless Eating Scripts
• Family, Friends, and Fat • Eating Scripts of the Manly Man • All-You-Can-Eat Television • Follow Your Nose • The Restaurant Rule of Two • Check the Weather Forecast • Slow Italian or Fast Chinese
6.
The Name Game
• Eating in the Dark • They Call the Jell-O, Yellow • Menu Mania • Garnish or Garish? • Brand Name Psychosis • Do Sweetbreads Taste Like Coffee Cake?
7. In the Mood for Comfort Food
• Comfort Food Myths • The Myth of Childhood Conditioning • Fifty Years from the Front • Do You Save the Best for Last? • The Low Income Dinner Plate
8. Nutritional Gatekeepers
• The Good Cook Next Door • Food Inheritance: Like Mother Like Daughter • The Baby Buffet • Food Conditioning and the Popeye Project • The Danger of Food Tools • The Half-Plate Rule • Setting Serving-Size Habits for Life
9. Fast-Food Fever
• Having It Our Way • The McSubway Study • Health Halos and Nutrition Labels • The “10-20” Rule • What Serving Size? • De-Marketing Obesity and De-Super-sizing • 21st Century Marketing
10. Mindlessly Eating Better
• From Overeating to Better Eating • Re-Engineering Your Mindless Margin • The Power of Three • The Tyranny of the Moment • The First Step Toward Home – Mindlessly Eating Better
Appendix A: Comparing Popular Diets
Appendix B: Defusing Your Diet Danger Zones
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Re-scripting Your Dinner
• Try to be the last person to start eating.
• Pace yourself with the slowest eater at the table.
• Avoid the “just one more helping” request (and temptation) by always leaving some food on your plate as if your still eating.
• Pre-regulate consumption by deciding how much to eat prior to the meal instead of during the meal. |
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