I used to be a fast eater. I’m not sure when this happened. As a little girl, I was always the last one to leave the table. I think I learned to eat fast in college – there was so little time – classes, studying, social life!
As a nutritionist, I’ve learned to be aware to slow down. Prior to this enlightenment, I found I would eat fast when I was hungry, eating alone, reading something, and not aware of how fast I was eating…until the food was like a ball in my system.
As part of my nutrition training, I did an experimental project on eating slowly. I tried it at dinner – I was at home, eating alone. My meal was broiled salmon, tossed salad with minimal blue cheese dressing, plus steamed snap peas and carrots – a healthy dinner! I had just come back from a brisk 20-minute walk, and I was hungry.
Chewing each bite, no matter the size (I experimented with small bites and huge bites – remember I was alone!), took much longer than I anticipated. I found myself wanting to start with another bite before I was finished with the one in my mouth. However, because it was a slow pace, I found after eating my salad and veggies that I was full, and didn’t eat the salmon right away. It was an interesting experiment.
Chewing your food thoroughly can also increase the sweetness you taste with your food – even salad greens! You’ll also notice an increase in the saliva you produce, because your mouth is working to digest the food before it even hits your stomach. This is a good thing!
I’ve learned how REALLY important it is to eat slowly. Your body can digest your food more easily, and you will feel full more quickly, thereby eating less at each meal, but still feeling as if you are eating as much as you need. And, like my earlier experiences, your food won’t feel like an uncomfortable ball in your stomach.
To optimize your health, try these tips to begin to train yourself to eat slowly:
- Put your fork down between each bite. This forces you to slow down in taking bites.
- Concentrate on each bite. Chew it slowly; think about the food – it’s taste, texture, even color.
- Interrupt your meal. Get up to use the restroom, leave the table, just take a short break. Then come back to begin to eat slowly again. Sometimes you will find you are full already!
- If eating in a restaurant, ask to have half of your meal boxed up before eating. Eat what is left, and then evaluate if you really want to eat the remaining food. If you do, eat it! If not, take it home. This will help you eat more slowly, and also with portion control!
To Your Vitality!
