172
hunger for several hours:
Benelam 2009.
173
matter of nutrients:
Rolls et al. 2000a.
173
consuming more:
Ibid.
173
best ways is to eat soup:
Mattes 2005.
173
more so than solid food:
Prescott 2012.
174
“cognitive”:
Mattes 2005.
175
from 1977 to 2006:
Popkin and Duffey 2010.
175
gap between meals was standard:
Lehmann 2003.
176
birds in the desert:
Evers et al. 2013.
176
they are full:
Rolls et al. 2000b.
176
three-year-olds and five-year-olds:
Savage et al. 2012.
177
vegetables, and protein:
Smith et al. 2013a.
177
“portion size”:
Ibid.
177
tubes as they ate:
Wansink et al. 2005.
178
active woman:
Nestle 2007.
178
deciding how much to eat:
Wansink 2011.
178
“I saw the food”:
Ibid.
179
feel any fuller:
Discussed in Benelam 2009.
179
good, varied diet:
Rolls 1986.
180
internal fullness:
Johnson 2180.
180
“regulated accurately”:
Ibid.
181
“going to stop eating”:
Ibid.
181
dieting alone:
Tapper 2009.
181
accepting them:
Alberts et al. 2010.
Chapter 7: Disorder
186
bread, and cereal:
Thompson et al. 2014.
186
minuscule quantities:
Correspondence between Claire Thompson and author, November 2014.
186
“am I, really?”:
Thompson et al. 2014.
187
“on a diet”:
Rozin et al. 2003.
188
general population:
Zucker et al. 2007.
188
seven and a half years:
Herzog et al. 1999.
189
“spit it out”:
Delaney et al. 2014.
189
older children and adults:
Bryant-Waugh et al. 2010.
193
oral dysfunction:
Rommel et al. 2003.
193
35.5 percent
. . .
picky eaters:
Kauer et al. 2015.
194
“ten times a week”:
Conversation with author, May 2014.
194
“made her retch”:
Nicholls et al. 2001.
194
vomiting on the plate:
Conversation with author, May 2014.
195
otherwise unchanged:
Bryant-Waugh 2013.
196
selective eating:
Murray et al. 2013.
197
recommended steps:
Seiverling et al. 2012.
198
“disruptive behavior”:
Ibid.
198
“Plate A and Plate B”:
Ibid.
199
boy with Asperger syndrome:
Roth et al. 2010.
201
developing it is genetic:
Arnold 2012.
202
compared to a control group:
Baron-Cohen et al. 2013.
202
interacting with others:
Zucker et al. 2007.
202
“food or weight”:
Baron-Cohen et al. 2013.
202
recognizing pleasure:
Discussed in Hay and Sachdev 2011.
202
“decision making”:
Arnold 2012.
203
increasing in younger children:
Nicholls et al. 2011.
204
“refused all food”:
Marshall 1895.
205
10 percent:
Nordin-Bates et al. 2011.
205
symptoms of depression:
Ng et al. 2013.
206
individuals to anorexia:
Klump 2013.
206
“you are in”:
Conversation with author, May 2014.
207
older sufferers:
Steinhausen 1991.
207
“lovely again”:
Quoted in Lask and Bryant-Waugh 2013.
208
death in some cases:
Steinhausen 2002.
208
“not to eat”:
Lock and Le Grange 2004.
208
atmosphere of neurosis:
Bruch 1978.
210
illness talking:
Lock and Le Grange 2004.
210
refeeding meal might go:
Brown 2009.
211
forties, and fifties:
Wilson 2005.
212
later age than anorexia:
Steinhausen 2009.
212
“one’s problems”:
Rorty et al. 2006.
213
course of cognitive behavioral therapy:
Bailer et al. 2004.
213
without any symptoms:
Moore 2011.
213
feeling of certainty:
Ibid.
214
we sit, and we eat:
Gopnik 2011.
214
article on anorexia:
Zucker et al. 2007.
Chapter 8: Change
219
songs sung to noodles:
Kushner 2012.
220
women in Egypt:
Ng et al. 2014.
220
maximum waistline:
Onishi 2008.
220
envied the world over:
Kushner 2012.
221
late twentieth century:
Ibid.
221
“not very good”:
“Slurp! Revealing the History of Ramen,” talk by Barak Kushner to the Guild of Food Writers, London, July 18, 2013.
222
late as the 1920s:
Collingham 2011.
224
consumption of milk:
Kushner 2012.
225
due to starvation:
Collingham 2011.
225
among Japanese children:
Cwiertka 2006.
225
inadequate diet:
Collingham 2011.
226
“eating habits”:
Ishige 2001.
226
great discernment about food:
Kushner 2012.
226
“Japanese food”:
Ishige 2001.
227
“soy sauce and gingerroot”:
Rozin 1994.
228
way of eating:
Henry 2014.
229
“glucose under control”:
Miller and Rollnick 2013.
232
first read it:
Ibid.
233
how to change behavior:
Spahn et al. 2010; see also Resnicow and Rollnick 2006.
233
intensive diet treatment:
Bowen et al 2002.
234
lower their BMI:
Tang and Verboom 2014.
234
“delivering MI”:
Miller and Rollnick 2013.
235
without conscious effort:
Chapman and Ogden 2010.
235
seamless change:
Chris Smyth, “Decision to Scrap Salt Target Costs 6000 Lives a Year,”
The Times
, April 29, 2015,
http://www.thetimes.co.uk/tto/health/news/article4425583.ece
, accessed April 2015.
236
“just happened”:
Chapman and Ogden 2010.
236
no bananas in the house:
Mentioned in Webb et al. 2006.
236
peelers, and whisks:
Appelhans et al. 2014.
236
healthier behavior:
Lucas et al. 2013.
237
“special occasion”:
Comments made by Baldeesh Rai after her presentation “Asian Diets and Cardiovascular Disease,” Nutrition and Health Live conference, London, 2013.
237
at least a year:
Wing and Phelan 2005; Elfhag and Rössner 2005.
238
sessions of behavioral coaching:
Anderson et al. 2007a.
238
medical support:
Anderson et al. 2007b.
238
whereas maintainers do:
Elfhag and Rössner 2005.
239
1990 study from California:
Kayman et al. 1990.
240
revert to their normal foods:
Ibid.
240
“pleasure response”:
Drewnowski 1997.
242
weak sugar solutions:
Shepherd 2012; Gonzalez et al. 2008.
242
very salty foods:
Mattes 1997.
242
high-sodium varieties:
Ibid.
244
“always disdained”:
Itard 1932.
244
classes du goût:
Puisais and Pierre 1987.
244
savoir vivre:
Reverdy et al. 2010.
245
“Sapere Method”:
Koistinen and Ruhanen 2009.
245
jam and whipped cream:
Sapere, “Children’s Food Education in Early Childhood Education,”
http://www.peda.net/veraja/projekti/saperemenetelma
, accessed December 2014.
246
with their fingers:
Koistinen and Ruhanen 2009.
246
obesity in Jyväskylä:
Email from Arja Lyytikäïnen to author, April 2014.
246
“like a ghost”:
Koistinen and Ruhanen 2009.
247
complex ones:
Reverdy et al. 2008, 2010; Mustonen and Tuorila 2010.
247
unseasoned potatoes:
Reverdy et al. 2010.
248
lead them to a healthier diet:
Mustonen and Tuorila 2010.
249
feel patronized:
Keller et al. 2005.
249
“5-a-day”:
Hughes et al. 2004.
249
enjoyment of healthy food in old age:
Ulander 2008.
250
widely among the elderly:
Email to author from Albert Westergren, February 2015.
252
refuted this theory:
Rozin and Schiller 1980.
T
he bibliography lists the sources that I drew on when research
ing this subject. I’d like to mention in particular the multifaceted work of Paul Rozin, whose research interests in food straddle psychology, culture, and neuroscience and who seems incapable of writing a boring sentence. If you’re interested in more practical day-to-day thoughts on eating better, I recommend the following books. What they have in common is that, instead of doling out a set of rules on what foods we should eat, they look in a more holistic way at methods and approaches by which we can start to eat better.
Mindless Eating: Why We Eat More Than We Think,
by Brian Wansink, shows how much we delude ourselves when it comes to how much we eat and provides useful techniques anyone could use to avoid overeating.
VB6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health,
by Mark Bittman, describes the regime that Bittman—the food writer for the
New York Times
—adopted after a doctor warned him he was prediabetic. Bittman now eats nothing but vegan food until 6 p.m. and anything he likes thereafter. Even if you don’t wish to follow him down the full vegan route—for me, breakfast toast without butter is too gloomy—his “flexitarian” approach offers a pragmatic model of how you can change your eating permanently without going “on a diet.”
A Change of Appetite
, by Diana Henry, is a wonderful collection of “accidentally healthy” recipes, none of which tastes like deprivation, interspersed with essays on nutrition; another cookbook that has helped me to eat inadvertently better is
A Modern Way to Cook,
by Anna Jones, a collection of sumptuous yet light vegetarian recipes. Finally,
Child of Mine: Feeding with Love and Good Sense,
by Ellyn Satter, is full of wisdom about how to set children up with healthy eating habits, without mealtimes becoming a battleground. Satter writes about the aim of feeding as being to enable children to master certain “competencies.” These include: to like eating and to enjoy being at the table, to be able to wait a few minutes to eat when hungry, to rely on internal cues to recognize fullness, to enjoy many different foods, to try new ones, and to eat comfortably in places other than home. As Satter remarks, some of the adults reading her book may “get the uneasy feeling that you haven’t mastered all of these competencies yourself.” But there’s still time.