Importance of eating salad regularly in college and eliminating the barriers to salad preparation.

1. SALAD INSTEAD
Getting Stanford Students who live in
an apartment to pack a homemade
salad at least 3 times a week for lunch
Mia Davis | December 10 2012

2. Why?

3. Why?
College Student’s Nutrition Pyramid
(What they eat most from Left to Right)
http://healthhabits4life.wordpress.com/2011/11/09/how-to-know-if-you-need-nutritional-help/

4. Why?
In Nutritional study of 582
college students, many
students not even eating
one serving of fruits and
vegetables a day.
College Student’s Nutrition Pyramid
(What they eat most from Left to Right)
http://articles.latimes.com/2011/aug/17/news/la-heb-college-students-nutrition-2010817

5. Why?
Unhealthy eating habits now...

6. Why?
Unhealthy eating habits later

7. So why not?

8. So why not?
Eat healthier

9. So why not?
Feel healthier

10. So why not?
Be healthier

11. Starting with...

12. SALAD (instead)

13. My story
Started making salads
for lunch 4/5 days a week
over the summer during
my internship *while
living in an apartment*
because it was
cheap, easy, and most of
all, delicious! (I’ll share
my go-to recipe at the
end)

14. Statistics on Existing Behaviors
Based on survey of 27 apartment-dwelling college students
Frequency of Grocery Shopping
Twice a month
Once a month
Never/ Extremely Rarely
Once a week
56% grocery shop once a week,
81% Safeway, 11% Trader Joes

15. Statistics on Existing Behaviors
Based on survey of 27 apartment-dwelling college students
Frequency of Food Preparation
63% usually prepare their own
meal instead of buying it

16. Statistics on Existing Behaviors
Based on survey of 27 apartment-dwelling college students
Meal Plan Distribution
No meal plan
Card Apartment
Plan Meal Plan
52% no meal plan, and 33% apartment meal
plan (5 meals/wk + $50 meal plan)

17. Statistics on Existing Behaviors
Based on survey of 27 apartment-dwelling college students
Salad-Eating Frequency
almost never
once or
twice a almost
week every day
41% rarely eat a salad, while 33%
eat a salad almost every day

18. What does this
mean?

19. What does this
mean?
Students already
go to the grocery
store

20. What does this
mean?
Students already
prepare their own
meals

21. What does this
mean?
Students already
spend their own
money on food

22. Let’s change the “norm”

23. from
almost never

24. to
almost
every
day

25. starting with...
once or
twice a
week

26. Target group:
Students who already
grocery shop regularly ~
change one behavior at
a time, starting with
salad preparation.

27. HOW

28. Three “Barriers” to
Salad Creation

29. Three “Barriers” to
Salad Creation
“Don’t have time”

30. Three “Barriers” to
Salad Creation
“Don’t have time”
“Salad tastes bad”

31. Three “Barriers” to
Salad Creation
“Don’t have time”
“Salad tastes bad”
“Not really filling”

32. “Don’t have time”

33. “Don’t have time”
College student
perception that
they don’t have
time to make a
salad every
morning for
lunch.

34. “Don’t have time”
FALSE!

35. Best Tested Solutions
for “Don’t have time”
Pack 3 and refrigerate
After returning from
the grocery store,
pack 3 salads.
Refrigerate on top
shelf for easy access.

36. Best Tested Solutions
for “Don’t have time”
Pack 3 and refrigerate
These tupperware
containers are great
for keeping salad
FRESH and dressing
separate!

37. Best Tested Solutions
for “Don’t have time”
Pack at night. Grab
in the morning.
As part of EXISTING
bedtime routine,
pack salad at night,
and grab it in the Make salad
morning.

38. Best Tested Solutions
for “Don’t have time”
Set reminders as
necessary.
To start this
behavior, useful to
schedule daily
alarms around usual
bedtime.

39. Best Tested Solutions
for “Don’t have time”
Use pre-made salads/ ingredients
Safeway and Trader
Joe’s sell pre-made
salads and pre-cooked
ingredients such as
grilled chicken, which
can be quickly and
easily added to a salad.

40. “Salad tastes bad”

41. “Salad tastes bad”
Many students,
especially males,
complained that
salad is
“flavorless,”
“bad,”or “not
good if I make it.”

42. “Salad tastes bad”
FALSE!

43. Salad is
delicious

44. Best Tested Solutions
for “Salad tastes bad”
Consult the Experts
I took it to the Quora
“experts” to ask for
easy, delicious *of
course* salad
recipes for college
students

45. Best Tested Solutions
for “Salad tastes bad”
Expert Tips
Take favorite salad
ingredients and
make them into a
salad. Any vegetable
variety works.
Recommended: Cucumber and tomato
with balsamic vinegar and olive oil. Yum!

46. Best Tested Solutions
for “Salad tastes bad”
Expert Tips
Add “texture
and nutritional
variety.”
Examples: nuts, feta cheese,
carrots cut into cubes,
cranberries, olives

47. Best Tested Solutions
for “Salad tastes bad”
Expert Tips

48. “Not really filling”

49. “Not really filling”
Majority of surveyed
students who don’t
eat salads regularly
as a meal said it was
because they are
“not filling enough.”
...“I’d probably need to eat a loaf of bread with it”

50. “Not really filling”
FALSE!

51. Best Tested Solutions
for “Not really filling”
Protein, Protein, Protein
When talking to
regular salad eaters,
all agreed that
adding protein was
the best way to
make a salad filling

52. Best Tested Solutions
for “Not really filling”
Protein, Protein, Protein
Great thing about
protein is it comes in
a variety of forms:
Nuts (walnuts, pecans, almonds, pine nuts)
Cheese (feta, goat, blue, cheddar)
Meat (steak, tuna, chicken)
Eggs (hard boiled)
Quinoa
Beans

53. Best Tested Solutions
for “Not really filling”
Protein, Protein, Protein
Tried it with students
Results:
“Adding chicken definitely
helped fill me up.”
“Added leftover steak from a
dinner, and it was great! Really
filled me up, too.”
“The eggs were key.”

54. Best Tested Solutions
for “Not really filling”
Increase Portions
Usually it’s not great to
increase the portions of a
meal, but because salad is
healthy (without all that
extra dressing), increasing
your portions isn’t a bad
thing and will help fill you
Salad sent into @saladinstead by avid
up. salad eater

55. Best Tested Solutions
for “Not really filling”
Carry a healthy snack
Take the extra nuts you don’t
add to your salad and carry them
with you in a baggy or
tupperware container. Then, if
you get hungry, eat a handful of
nuts to sustain you until dinner.

56. Summary of Tips
Pack 3 and refrigerate
Pack at night. Grab in the morning.
**Set reminders as needed**
Use pre-made salads/ ingredients
Any ingredient you like works in a salad... leftovers,
favorite vegetables, etc.
Add texture with cheese and nuts
Use two + kinds of lettuce for variety
Add protein
Increase portions (be reasonable)
Carry nuts/ veggies as snack

57. In Conclusion
Build into existing
behaviors (add salad prep to grocery
shopping, make salads at night as part of routine, etc.)
Reminders are useful in
establishing new behavior
Increase variety to sustain
behavior

58. Finally, as promised
Mia’s Favorite Go-To Salad Recipe:
Spinach, Strawberry and Chicken
Ingredients:
Trader Joe’s grilled chicken
Baby spinach
Strawberries
Goat and/or Feta cheese
Trader Joe’s sliced toasted almonds
Olive Oil and a little Balsamic Vinegar
Mix and enjoy!

59. Thanks for reading!
I would love any
feedback.
Mia Davis
email: miadavis@stanford
tw: @saladinstead