MTN FINE LIVING - Unconscious Eating: Are You Eating More Than You Think?

By Cathy Gniewek

Two handfuls of potato chips eaten in front of the TV will add more pounds than the giant slice of cake you've been craving all day. Why? The slice of cake is a conscious decision, the chips are not. Believe it or not, mindless munching is more harmful to your diet than planned indulges, because you’re really not aware of how much you are overeating. "Most people make 200 decisions about food every day," says Brian Wansink, director of the Cornell University Food and Brand Lab and author of the new book Mindless Eating (Bantam, 2006). "But they think they make only about 15." For example, ordering a baked potato can require dozen decisions. Grab a big or small spud? Sour cream? Butter? More sour cream and butter? Green onions or Bacon Bits? How about cheese? Do you eat until you’re just satisfied or clean your plate? And what about that extra helping of butter? Is it something you really want or do you add it out of habit?

First –Fruit Rule
Before having a snack, eat a piece of fruit.   According to Wansink, “fruit fills you up. It also forces you to make a food choice, while still allowing freedom to eat what you want.

Breakfast
Put away the box of cereal after you’ve poured yourself a bowl. "Leaving a cereal box in front of you means you'll eat 20% more," says Wansink. Instead, put the box away. Be aware of other food decisions you make while reading the morning paper, like how much banana you’ve sliced or how many spoonfuls of sugar you’ve stirred into your coffee.  Can these seemingly trivial things really make a difference? Absolutely. "Small changes add up to a lot," says Wansink. "Eating an extra 25 calories a day can make a person 2.5 pounds heavier at the end of a year."  Mindful eating is not about giving up your morning cup of coffee. "If you like cream and sugar, go ahead and have it," says Wansink. Depriving yourself could make you resentful and lead to diet failure.

Getting Dressed
The clothes you wear can make or break your weight.  In his book, Wansink tells the story of a sheriff who was baffled by his prisoners’ weight gain. Since all inmates had access to exercise equipment, it seemed odd that many were gaining 25 pounds after just six months in prison. The reason: The orange jumpsuits. They were so loose, the wearers had no idea they were gaining weight. Changing into street clothes proved quite a wakeup call for them.  You don’t have to commit a crime to understand the moral of this story. Clothes that fit a little too comfortably can lead to blissful unconscious weight gain. You do not become aware of weight gain until you try to squeeze into your favorite pair of pants. So avoid those elastic waistbands and baggy sweat pants.

Lunchtime
Don’t skimp on lunchtime meals.   A small salad with vinaigrette won’t give you enough energy to get through the day. Go for a nice hearty soup instead. "It's one of the few low-calorie foods that's high in satisfaction,” says Wansink. Choose a broth or tomato-based variety instead of calorie-high, cream-based soups, like New England clam chowder.  What if soup just won’t make it when you’re craving fries? “Go ahead, if you really feel compelled," says Wansink, "but make a deal with yourself.” Only buy the smallest size, share them with a buddy or eat just half. If you’re yearning for a slice of Oreo pie or Klondike bar, don't buy it with your tuna wrap. Instead, wait until you've finished the sandwich, then decide if you’re still interested in the indulgence. You may not have time or won’t feel like waiting in line again.

Afternoon Craving
Vending Machine Nightmares:  A bag of chips, a package of four Pepperidge Farm Milanos, or a Kit Kat bar…got your eye? Give yourself permission to eat what sounds good, on one condition: You must subscribe to Wansink's first-fruit- policy. If you're not in the mood to mess up your makeup on an apple or destroy your manicure peeling an orange, you may end up avoiding the chips altogether.  Kids Snack Temptations:  Women who are at home with their children often end up dipping into the kids’ supply of fruit rollups, Fritos or Hostess cupcakes. Wansink suggests keeping tempting snacks in a remote cupboard for kids only. This way, you won't stumble upon them while reaching for a plate or glass.

Preparing Dinner
Sampling while cooking is classic mindless eating. To avoid this temptation, make your palate less vulnerable. "Chew mint gum and drink a large glass of cold water before you start cooking," says Wansink. "You won't nibble as much."  Also consider using smaller dinner plates that fool the eyes. "Six ounces of pasta on an 8-inch plate is a meal; on a 12-inch plate, it's an appetizer," says Wansink. "Use smaller plates and you'll dish out 30% less."

Nighttime Snacks
Mindless eating in front of the TV adds up to weight gain.  Plan to allow yourself a nighttime snack ahead of time.  Conscious decisions about the type and amount of food you eat will allow you to include it as a regular part of your daily diet.  Whenever you experience a craving beyond your planned snack follow the First-Fruit Rule to maintain control.

First –Fruit Rule
Before having a snack, eat a piece of fruit.   According to Wansink, “fruit fills you up. It also forces you to make a food choice, while still allowing freedom to eat what you want. Following these basic tips will help you control mindless munching while losing weight

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