How To Become A Slow Eater
And the health benefits you reap
We had reasonably strict rules and habits concerning dinner time when I was growing up:
- We would always eat dinner together at the table;
- Dinner was religiously served at 6pm;
- Strictly no TV, phones or other distractions;
- No one leaves the table until all are finished with their meals
As a teenager, I wasn’t particularly pleased with having to wait for everyone else to finish. Especially, with my mum being the world’s slowest eater, and me just wanting to go and meet up with friends as soon as I had swallowed that last bite. Looking back though, those dinner times are some of my fondest memories.
I’m the youngest of four and we had foster kids too so it was a busy household, all of us always on the go, with different interests and hobbies. As a result, we didn’t all see that much of each other so dinner time was also family time — a time to catch up, connect and tell stories. I cherish those meals we had together, partly because I now live abroad and rarely see my family and also because it taught me the value of eating slowly and being present with my food and with the people around me.
As mentioned, my mum is an extremely slow eater — no doubt she would win if it was a contest — and she is still the last one to finish her meal. She would always encourage the rest of us to slow down, which wasn’t always easy for most of us. Nevertheless, we did practice slow eating on a daily basis. Of course, the longer we spent chewing, pausing and talking, the less time we would have to wait for mum to finish.
Back then I didn’t understand why it was so important to eat slowly. I certainly didn’t expect it could have anything to do with health however, today as a Health & Nutrition Consultant, one of the first things I teach people is to slow down, and I am eternally grateful for my mum’s constant nagging during my impatient teenage years.
What I now understand is that slow eating is an essential part of healthy living for many reasons:
It’s one of the simplest tools in weight loss and weight maintenance
It takes roughly twenty minutes for the brain to send out satiety signals and most people have usually finished their meal in much less time which makes it so much easier to consume excess calories. Yet, slowing down gives your body the time it needs to sense when it has had enough.
It helps you feel more satisfied
It is a simple, yet powerful tool in weight loss. Because, at this stage it doesn’t matter what you eat. Regardless of what you put on your plate, eating it slowly will help you consume less calories without feeling deprived. Which is the main reason this is one of the very first tools I help my clients incorporate into their daily lives. It’s a tool you can use anywhere you go, even if you’re unable to choose healthier foods. As a bonus it helps you feel more satisfied as opposed to feeling stuffed.
It can help you become more mindful
Additionally, it makes it easier for you to notice how certain foods make you feel. You may start to notice which foods make you feel bloated and which foods make you feel full and satisfied for longer. This may help you make sound informed decisions about what you eat over time.
Slowing down doesn’t just help you eat better. Most of us choose to live in a fast-paced society and are always on the go. Learning to slow down the speed at which you eat (of course without other distractions) allows your mind to reset and be present in the moment, giving you a much needed break.
It helps improve digestion
Digestion is a slow process and happens in stages. Digestion actually starts before you even put food in your mouth. It begins with smell or possibly even with a thought. When you smell or think about food, your mouth starts salivating, preparing for the food you’re about to consume. Saliva contains enzymes that start to break down the food and moistens it to make it easier to swallow.
As you are chewing, your stomach is preparing to receive the broken down food, by secreting various chemicals that break down the food further. The longer you chew your food the longer your system has to prepare. If the process is rushed, you force your digestive system to deal with stuff before it is fully ready which can lead to indigestion and other GI problems.
It helps with nutrient absorption
Many people suffer from one or other nutrient deficiency. Eating slowly and chewing longer helps the body break down the food, allowing more essential nutrients to be absorbed. Otherwise, these foods may slip through your system almost completely intact, and as a result the nutrients are flushed down the toilet.
Knowing the benefits of slow eating is one thing. Implementing it into our daily lives is quite another. It may be a simple tool to use however, for most people it is not an easy task. It is a daily practice that you build on over time and here are some ways for you to practice:
- Put down utensils between each mouthful and don’t pick them up before you have swallowed
- Take a deep breath between each bite
- Have a sip of water between each bite
- Focus on the conversation if you are eating with other people
- Notice how other people eat and try and be the slowest eater at your table — make it a competition
- Chew your food at least 20 times and preferably more, depending on the texture, before swallowing
- Time yourself — set a timer and try to be beat your time at every meal
- Avoid distractions — no phone, no TV, no news, books or magazines. Just you and your food
- If you listen to music, make sure it is slow paced and easy to listen to
- Always eat at your table
- Use your non-dominant hand
- Use chopsticks
- Try this mindful eating practice
The beauty of this powerful tool is that it can be used in all situations regardless of :
- where you eat
- when you eat
- what you eat
- with whom you eat
Start practicing now and reap the benefits. Start slowly — choose one of the things above to try and practice that for a while before you move on to the next thing.
