The "see-food diet" is a joke emblazoned on countless t-shirts and coffee mugs: "I’m on the See-food diet… I see food, and I eat it!" But could there be some truth to this humorous take on eating habits? A study from Cornell University suggests that our kitchen environment significantly influences our eating habits and, consequently, our body mass index (BMI), especially for women.
The Cornell Study: What You See Is What You Eat
The study, led by Dr. Brian Wansink, professor and director of the Cornell Food and Brand Lab, and published in the journal Health Education and Behavior, examined the relationship between the visibility of food in the home and BMI. The research comprised two parts: a nationwide survey of 500 households inventorying their kitchens and providing their height and weight, and an analysis of 210 kitchens in Syracuse, New York.
The results of the study revealed a compelling correlation: women who kept fresh fruit out in the open tended to have a normal weight compared to their peers. Conversely, those with a ready supply of soda, snacks, and boxed cereals readily available were significantly heavier.
"It’s your basic See-Food Diet - you eat what you see," Dr. Wansink explained. He also noted, "Cereal has a health-halo, but if you eat a handful every time you walk by, it’s not going to make you skinny." The study suggests that when unhealthy options are the most visible, it becomes easier to lose control over calorie intake and harder to maintain a healthy weight. The researchers concluded that "if energy-rich foods are visible and conveniently available in the home kitchen, household members’ BMI are likely to be high."
Slim by Design: Creating a Healthier Kitchen Environment
The study suggests a simple yet effective strategy for weight management: modifying the home environment to promote healthier choices. Dr. Wansink suggests, "If you want to be skinny, do what skinny people do."
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Keeping tempting foods out of sight in cupboards makes them less accessible, reducing the likelihood of impulsive snacking driven by hunger or boredom. The study also found that normal-weight women were more likely to have a designated cupboard for snack items and less likely to buy food in large-sized packages than those who are obese.
While these findings might seem obvious, they highlight the power of environmental cues on our eating behavior. Consciously replacing unhealthy cues with healthy ones in the home can significantly impact a person’s BMI, especially for women. As the authors note, "proximity and visibility of food have been shown to contribute to the quantity of food consumed at settings such as workplaces, cafeterias, and school lunchrooms."
Dr. Wansink encapsulates this concept with a simple recommendation: "If skinny people make their homes ‘Slim by Design’ by clearing the counters of everything but the fruit bowl, it won’t hurt us to do the same.”
Limitations and Considerations
The study acknowledges certain limitations. Researchers did not inspect the contents of refrigerators or cupboards, where easily accessible foods could have been stored. However, they argue that "when in a hurry, an individual is more prone to grab an easily accessible item in plain view."
Beyond Visibility: Mindful Eating and Portion Control
Dr. Wansink, author of the best-selling ‘Mindless Eating: Why We Eat More Than We Think,’ emphasizes that constant grazing, poor portion control, and ‘mindless eating’ are major obstacles to effective weight management. His research highlights the importance of being aware of our eating habits and making conscious choices.
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Dr. Jim Painter, RD, professor at the school of family and consumer sciences at Eastern Illinois University, supports this view. His research demonstrates that simple strategies, such as keeping unhealthy foods out of reach and choosing foods that require more effort to unwrap or prepare, can promote more mindful eating.
The Bigger Picture: Why Are Americans Overeating?
Dr. Painter points out that the prevalence of readily available, large-portioned food has contributed to the rapid increase in obesity rates in America. "Food is everywhere, it’s in larger portions, and we have completely lost track of how much we’re eating," he stated at the Food and Nutrition Conference and Expo.
While sedentary lifestyles and stress are contributing factors, Dr. Painter argues that the abundance and accessibility of food play a crucial role.
Diet Humor: A Lighthearted Approach
The coaching team at BodyTech understands the importance of humor in the context of dieting. They compiled a list of funny diet jokes, including the classic "I’m on a seafood diet. I see food, and I eat it!" This lighthearted approach can help individuals maintain a positive attitude while making lifestyle changes. Other jokes include "I’m a light eater" and "I’m pretty sure I’m allergic to dieting. No joke."
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