3 Healthy Eating Tricks – At Home, Work & Restaurants


We all know eating healthy is important. But it’s so difficult. Research suggests one of the biggest keys to healthy eating lies in our psychology.

So I did some research to find 3 awesome insights based on food psychology that will help you eat better at home, work, and in restaurants.


1. Home – What Would A Superhero Do?

Want you or your kids to pick apples over french fries more often?

Before you grab your next meal or serve your children, ask yourself or your children, what would a superhero (or some one admirable) eat?

According to Brian Wansink’s research, the power of thinking like a superhero can lead to more apples and less french fries.  Brian is a food psychology researcher at Cornell University who the White House selected to revise US dietary guidelines.

Brian’s research showed that they could get kids to choose the healthier food much more often if they simply asked what their favorite superhero or their favorite princess would do. Even if they responded “french fries”, half the time they took the apple slices. It simply causes an interruption in their thinking that causes them to pause, hit the reset button inside their head and think again.

2. Work – Keep Your Distance and Put a Lid on It

Want to snack less at work?

Brian’s research showed that people ate half as much from a candy dish when it was moved 6 feet away.

Want to snack even less at work?

From an experiment that Google did recently. The M&Ms in their New York office used to be in baskets. So instead they put them in bowls with lids. The lid doesn’t require a lot of effort to lift but it reduced the number of M&Ms consumed in their New York office by 3 million a month.


3. Eating Out – Pick the Normal Table, Window Seat, & Away from the Bar

Brian’s research found that people who sat in booths were about 80% more likely to order dessert than people sitting in a normal table and you’re about 80% less likely to order salad.

People sitting near windows were much more likely to order salads.

If you are seated at a table close to the bar, on average, your table’s going to be ordering three more beers than the table that’s farther from the bar.

Quick Review

To eat better at home, ask yourself what a superhero would eat?

To snack less at work, keep the snack dish further away and put a lid on it.

To eat better in a restaurant, choose a normal table (not booth), preferably a window seat that’s far away from the bar.

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About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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