Snack On Junk Food Often? The Secret To Healthy Eating May Lie In Tricking Your Brain | Nudge 

I think it's best to mix healthy foods with tasty unhealthy foods. E.g. a hot pot inspired stew made with hot pot base and a ton of vegetables. Curry sauce cooked with lots of vegetables and lean protein. Its important to make healthy foods tasty so that you naturally crave it. Once you are hooked, you can slowly incorporate less of the unhealthy stuff

If you don’t bring in junk food, then the war is already half won

The supermarket theory is very accurate. There were times i simply grabbed bags of chips, paid for them, went home, regretted when my mind decided how unhealthy they were, and i threw them away into the bin. 2024 resolution : eat healthy, no more snacking nonsense. Health is everything.

I remember visiting Singapore in 1999, the hotel had the most spectacular fruit buffet I have ever seen in my entire life. The other table was also stacked with a combination of Yum Char delicacies. The bbq pork buns were just divine! I can imagine why people would over indulge in Singapore, the food is so good and affordable. However, these days over processed snacks are cheaper and more addictive, overriding the brain's ability to regulate. I think here in NZ we have the same problem.. the convenience and snacky foods are affordable and addictive. We live off our hidden emotions we don't address, we just numb ourselves.

I do that for my kids ..their snacks they got from school/ class friends I put them in a tin container…it’s there on the counter…but they don’t touch it. I’m working on my one kid who loves sweet/ savory snacks..even cookies they made themselves they just ate one.im hoping they continue on the journey of enjoying these snacks occasionally & continue to eat healthy rest of the time

I remember when working in Asia, my team members office desk drawers were full of all types of food keeping them all day snacking. It was like managing a team of squirrels 😂😂😂

It would be really interesting to see how neurodiversity works with these thoughts. I have noticed in myself (belngind t the 20-29 working age group) that my unhealthy eating is after work when I'm drained and lack energy to cook or find healthy food lot less interesting and rewarding than unhealthy. My adhd also brings another spin to it: I cannot eat boring food without feeling sick, same with the variety of fruits that are "safe food" when you are in s country that doesn't naturally grow many fruits -> fruits aren't that good especially during winter and local fruits and berries are really expensive.

The problem is that healthy food is expensive and the current state of the world with the lack of future perspective for young people like them not receiving (high enough) retirement pensions makes them want to die early anyways, so might aswell eat junkfood

00:10 Nudging towards healthier eating through small changes and understanding brain behavior 02:54 Two types of nudges, system one and system two, influence our food choices in supermarkets. 05:22 Priming influences food choices 07:53 Our brain is wired to seek out high-fat and sweet foods due to their high energy content. 10:33 Environmental cues can prompt snacking even when not hungry. 13:11 Making healthier food more visible and obstructing the view of unhealthy snacks can nudge people towards healthier eating choices. 15:14 Social experiment testing snacking tendencies and nudging healthy eating 17:14 Nudges, such as placing healthy food options at the beginning of the buffet line, can influence people's food choices. 19:32 Nudging towards healthy food choices 21:31 Introducing obstacles can nudge towards healthier eating choices Nudging towards healthier eating through small changes and understanding brain behavior - The prevalence of obesity is on the rise, but small changes in behavior can make a big difference in tackling this issue. - Understanding the influence of our brains on eating habits and utilizing simple and affordable strategies can lead to better eating choices. Two types of nudges, system one and system two, influence our food choices in supermarkets. - System one nudges rely on automatic decisions triggered by front of pack labels and product placement, while system two nudges depend on slowing down and reflecting on nutritional panels. - Type one nudges are faster and more effective but may not lead to the healthiest choices, while type two nudges require more deliberate thinking and may lead to healthier choices. Priming influences food choices - Priming affects our first impression of a space and influences subsequent decisions - Neuroscientists have found that dopamine cells in the brain are active when drawn to unhealthy food Our brain is wired to seek out high-fat and sweet foods due to their high energy content. - The brain is designed to release dopamine when sensing high calorie, energy-rich food, making us crave it. - Repeatedly eating high-fat, high-sugar foods in a certain environment can strengthen neural connections, leading to automatic cravings in that environment. Environmental cues can prompt snacking even when not hungry. - Associating certain environments with food can lead to mindless snacking. - Nudging towards healthier choices at work can help tackle obesity. Making healthier food more visible and obstructing the view of unhealthy snacks can nudge people towards healthier eating choices. - Healthier food in transparent boxes taps into the convenience heuristic, making it the default option for snacks. - Obstructing the view of unhealthy snacks prevents craving and leads to a significant drop in their consumption, as proven in a Google social experiment. Social experiment testing snacking tendencies and nudging healthy eating - Experiment involves observing snacking behavior over 4 days with different types of food - Experiment also testing the impact of presenting healthy food at the beginning of a buffet Nudges, such as placing healthy food options at the beginning of the buffet line, can influence people's food choices. - Placing utensils and plates at the beginning serves as a form of nudge and anchor point for consumers. - Experiment results showed that nudging office workers towards healthier snacks and food options had a positive effect. Nudging towards healthy food choices - Nudge condition resulted in significantly more people choosing healthy options at buffet - Placing fruit and salad options close to the front of a cafeteria resulted in participants eating nearly 200 fewer calories every day Introducing obstacles can nudge towards healthier eating choices - Shifting healthy options to the front increases the likelihood of choosing them - Nudging can lead to significant changes in people's food choices and potentially save costs on healthcare expenses

These concepts have been known for a long time but it is important to re-affirm them.

Personally eating healthy is a lifestyle. Calorie counting makes my mental health deteriorate so is rather choose healthier choices over the rest. I.e.g more fruits and produce in my grocery list, NEVER shopping when im hungry, choosing wholemeal/multigrain options, protein bars over chips, ‘healthier’ peanut butter over skippy. Another way is to be very very familiar with the grocery store im gg to, so i can avoid the snack/processed food aisle. Another way is to just exercise regularly so u can just eat whatever u want to ! When i started doing all of these a year ago, Ion really get cravings anymore except the day after my period, This is just my take.

I think if both the transparent and opaque box have lids, it will produce more fair results. The unhealthy percentage dropped very low because lots of people will think they shouldn't be opening the box.

Singaporeans are "trapped" on this tiny island of ours so we resort to eating our feelings as a form of escape. In addition, food is the only constant connection left in our ever changing local landscape, with things being torn down and replaced with the new. The local food industry capitalizses on this fact by bombarding the public with advertisements. Food advertising is everywhere and even on the airwaves. We're probably one of the few countries in the world that have DJs talking about scrumptious dinner buffets at 7am in the morning! Limit the media bombardment then people will have a chance to make better dietary choices.

Another insight: supermarkets often use yellow light, especially for the fruits n veg section to make it look more fresh

the bacteria in your gut determines what you like, not your brain. If you have more bad bacteria, you crave bad foods. You have to change the bacteria in your gut by lowering inflammation, increasing amount and variety of good bacteria and feeding them the right foods. Supplements and herbs that heals the gut like licorice root can help with food cravings.

Its important to also price the healthy food right, otherwise the cycle continues

What about not having snacks in the office? Of not providing unhealthy food?

Quantity is key.

My kids are now teens they used to get unhealthy snacks thought it was my way of loving them.After a Drs. Visit and their numbers of weight were going up this mom took the bull by the horns and taught them how we can live with healthy choices.They now jog,go to the gym and reduced dairy,sugar and most carbs from their diet.One ran a marathon the other is a gym trainer .Glad we trained our brain from sluggish choices to vibrant healthy ones.This includes what they drink.Water,tea and more water.

13:35 What I think would happen is simple as you specifically closed that box I would initially go and open it up to check whats in, unless of course thee is another co worker from a different dept or something watching me lol It would be much more effective if you raise the height of that box and use a darker colour box for the unhealthy ones with more attractive and visible healthier options

17:40 & 18:20 The background music is marvelous! Is it violin? Remind me of the dance show scene on Step Up 1.

Ppl who choose fast food say they do ot out of convenience and laziness. Im the first to admit im also lazy and want convenience. The way i think is like well.... bananas are convenient. Apples and baby carrots don't require any prep work. Tuna pouches, great no cooking just rip open and eat. Avocados too. Just cut and eat. Also i buy frozen fruits and veggies for smoothies. Blending is far easier and quicker than any cooking.

I love this topic!

I watched this on the Active SG gym TV.

Not many restaurants are selling balanced diet meal except the economic rice hawkers. Selling balanced diet food is a good business venture.

Hi CNA, i have noticed in most of your programs that there are English subtitles for a "certain individual" who speaks English and none for others who speak the same language.

time to label nutri grade A to D for all snacks too!

More neuroscience graduates work in the processed food industry than work in non-industry research

You can stear away from bad foods. Just look at the timestamps of when you eat bad foods and look at if you eat at that time bad foods. So if you watch a series and you get a graving. Just try to not watch a series at that timestamp. Also when you don't buy bad foods and snacks you can't eat them. Also if you not see it lying on the table or in the clouset where you frequently go see, you won't eat it. And for the ones who actually think before they eat, think about what the food does with your body and feeling. You will prompt to eat healty

Eat less carb, reduce sugar intake, and have no processed food. Eat real food and healthy fat.

it's exciting to see nudge theory (and hopefully, the rest of behavioural econs) being brought to the mainstream eye :D

Best healthier choice is refrain from eating processed food. Eat whole food. Also check the amount of sugar and seasoning. Read labels of ingredients carefully. No added sugar does not mean zero sugar at all. No added sugar means no additional sugar added to what the food item already has. Be aware of low GI (glycemic index) may have high GL (Glycemic Load) which will also cause glucose spike. As for bread & cakes choose gluten free and low sugar / glucose content.

Most of the healthier options are more costly than the unhealthy ones. Sadly, Product Prices can also be considered a Nudge device to quickly choose the unhealthier options.

Watching this while eating potato chips 😭

I leave fresh fruit out on my counter blueberries banana strawberry and when I get a hungry moment I just grab them. So easy. 😊

This sounds great in theory, and can work in a short term perspective, but I don't know how long it can last. Just look at cigarettes and the cancer etc warning signs on the packaging. It should be more than a nudge than anything but yet so many still smoke.

Rising obesity rates globally prompt a focus on influencing eating habits through understanding brain responses. Supermarkets employ subtle nudges (type one and type two) to influence consumer choices, with priming playing a significant role. Neuroscientists reveal how brain circuits, particularly dopamine pathways, respond to high-energy, rewarding foods. Environmental cues, like seeing certain foods in specific settings, can trigger eating behaviors even when not hungry. Behavioral science experiments demonstrate the effectiveness of nudges in promoting healthier snack choices in workplaces, highlighting the potential for widespread impact and cost savings in health care.

How relevant is this overweight % data compared to let's say a decade ago and is the range consistent to the last few years? I remember it used to be above BMI 27 to be considered overweight. Now according to MOH it is 23-29.9 classified as overweight, and above 30.0 is obese. If this is not accounted for the obesity rate might be higher than reported?

Most of the healthier options are more costly than the unhealthy ones.. Sadly, Price can also be a Nudge device to not choose the healthier options.

For me, it's all about what I buy when I shop. I don't eat out, so, if it isn't in the house I'm not eating it .

I skip half the store. Get my produce, paper, cat food, baking ingredients, maybe some pasta or dried beans, rice, oats, non-dairy milks, frozen fruits and veggies, and ignore the rest.

I really really wanna do this. But idk, everytime I eat healthy food especially fruits, my acid reflux become excessive and induce more and more fart. I don't think it's a good situation specially at work

Instead of putting the less healthy snacks in an opaque box, how about just not offering it?

Why bother to obstruct people from unhealthy foods or nudge them towards healthier ones at work settings when you can simply offer only the heathier ones?

which NTUC Xtra branch is in this video shot?

Never go to the supermarket hungry you'll end up buying something crappy

If anyone here is kinda addicted to the crunch and saltiness of chips I recommend getting an air fryer and buying kale to make chips with :) cheaper and healthier

Why not just ban junk food? Healthier choice food can always be falsified and laborious to verify.

The healthy food doesn't mean it has lesser calories, which still will cause obesity if you eat too many calories.

The episode feels a bit dull, like it's gently pushing things along without really grabbing my interest. It's lacking that spark to keep me engaged. I really prefer Steven Chia over this one. He's much more engaging and make the content more interesting to follow along with.

People just need to grow up and stop eating junk. All this moving food around is ridiculous. If people want to eat junk food their whole lives and die from it...let them.

Eat real food. Not too much. Mostly plants.

I think it is more important to focus on when you eat instead of what you eat

You can train your brain better by looking at leaf and grass in your backyard

Just STOP snacking. Theyre really not thinking/questioning are they? That fruit platter is just wall-to-wall sugar

I want to be healthy pls

1) Artificially sweetened sodas (best is sweetened with stevia because that is the only artificial sweetener that is derived from a plant and is also the healthiest) 2) Lean meats (include fatty fish for once a week consumption) 3) Sunshine smart carbs low glycemic index wholemeal bread (the only loaf of bread that matters in the bread aisle) 4) Vegetables (google top 10 most nutrient dense veggies) 5)) Solid fruits (best choice is berries, very low in calories, glycemic load and high in fibre, antioxidants, vitamins and water content. 6) mineral water (do not buy distilled water because it takes away minerals in your body, distilled water is more for rinsing and cleansing)

just eat less meal a day and less carb, the concept is so simple.

What if a coworker next to me constantly rips off packages of snacks so I get to keep hearing the sounds?? Cause I gained 5kg since I sat next to him 😂😂😂

Practice self control

All this is bs. If you want to eat healthy food simply learn how to cook. Practice to season you won't need unhealthy meals

Just enjoy food. Life is short

Is fruit good or bad for you? Ask an orthopaedic surgeon who cuts off limbs from diabetic patients - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-L6LL92Zs5L0.html

The choice of food really isn't as important as the volume of food. Overeating so-called "healthy foods" will also make you fat. Besides, all these fancy mental tricks will only result in deprivation and subsequent rebounds. Do not deprive yourself of your favourite foods, but cut down the portion and slow down your speed of eating. This way, you will not feel deprived and become victim to the dreaded rebound (a.k.a. yo-yo effect).

why not just buy the healthy food and then walk straight to the exit, it's called self control

Obesity equals FAT, nutrition is one key pillar. But another key pillar lacking, and the main problem for most Singaporeans is this LAZY mindset and refusing to EXERCISE. Strength / Weight Training should be mandatory entrenched. Muscle building and focus on main core exercises / movement patterns such as overhead press, vertical bench press, pull-ups, leg lunges, and hip hitches should be done by all human beings.

my parents would screem yeet hay at me when i was little kid for chips.... and all western foods. I'm already tramautized. EMOTIONAL DAMAGE

If your nation has high obesity and high diabetes populations, fruit is really not a “healthy” choice. I have adapted a meal plan based on one of your other episodes on the diabetes epidemic. I now eat veggies first, protein, and then a healthy carb. I can feel the difference in my body’s metabolism. Great shows!

I eat healthy and unhealthy 😂 at times I care then don't 😂

11:27 DEAR VIDEO EDITOR Whatever that sound is that you're making while the letters are going up on the screen 'nudge to eat healthier' you've been making that annoying digital sound and it's so annoying my roommate was just yelling at me 'WTF IS THAT HORRIBLE SOUND!?" And they're right it is pretty horrible... it might be because they're autistic but yeah it is not a pleasant sound... I would compare it to the noise alarm clocks make, and no body I know likes that sound! 😅

My number 1 prob with healthy foods is that they make me ravenous whereas carbs make me feel full and keep hunger pangs at bay.

The impact of fructose, sugar in fruits, on metabolic health is ten times greater than glucose sugar, like plant carbohydrates. Glycation by glucose sugar is terrible with regards to driving type 2, 3 or 4 diabetes, but fructation is even worse. The liver screams (silently) for help when you consume a lot of fructose as it turns fructose into fat, and that's how one develops NAFLD (non-alcohol fatty liver disease). If your ALT and GGT levels are higher than 25, your liver is already in trouble. The levels should be between 10-20. Normal does not mean optimal. It can be understood as being "just as bad as the majority". Medical doctors are generally useless when it comes to such nutritional information as they're pharmacologically trained and get no to very little basic nutritional training.

This has been known for soooooo long...this info is not new.

How come this anchor doesn’t have a thick Singaporean accent?

Eating real organic food that looks like it came from nature means that you your body will be more satiated, the microbes in your gut will not be just surviving but at least happy and with more diversity-thriving. The result is you feel better and you actually end up eating LESS because you aren't eating junk. People learn this when they actually try it. FAT is good for humans, our bodies NEED it to thrive, but it has to be real fat, not highly refined fat. Give me organic rendered pork lard any day over highly refined vegetable oil full of trans fats as a result of they hydrogenating process.

Drink milk

Meanwhile indo stunting: 📈📈📈📈

No juices No chips and cookies No dairy No alcohol No canned food No regular sodas No regular grains No regular bread No fatty meats No regular sweets No confectionery

To *de-risk* from unhealthy oily Chinese foods, people start eating more Japanese 🇯🇵 raw fish Sashimi.

Quantity is key.