By Holly Ellison, RD, LD
Hy-Vee Registered Dietitian
How, when, why and where we eat are just as important as what we eat. Making sure to enjoy the sights, sounds, memories and interactions associated with eating are essential to developing an overall healthy eating plan. That is why, as part of National Nutrition Month® 2016, the Academy of Nutrition and Dietetics urges everyone to “Savor the Flavor of Eating Right.”
Whole grains and whole wheat should be a part of a healthy eating plan, but are you taking the time to actually enjoy them? Are you being mindful of savoring the flavor? Use these mindful eating tips to help you savor the flavor of eating right:
- Take a Seat. Many people eat on the go. Take the time to stop speed-eating and try sitting down at a table.
- Focusing on what you’re eating can help you slow down and really pay attention to the task at hand.
- Switch Things Up. Eating in an unusual way can help bring back the focus and break quick-eating habits.Try eating with the nondominant hand, using chopsticks or setting down the utensil between bites.
- Studies have shown that eating with others can help fast eaters slow their pace by engaging in conversation. The more you chat, the slower you eat.
- Chew More. Try to chew for 15 to 20 seconds before swallowing. Chewing more can bring the focus back to speed and help taper eating pace, simply because it takes longer to swallow each bite.
- Avoid Extreme Hunger. Any time we get too hungry, we tend to scarf down our meals without a second thought. Start paying attention to your body and what you are feeling.
- Eat Shelled Snacks. Shelled snacks — like peanuts, pistachios and soybeans — slow down eating because it takes time to remove the actual nut or bean from its encasing. They also may provide visual cues that let munchers know when to stop snacking.
- Water is Your BFF. Gulping down a glass of water before you eat can also help you feel full and water can help you stay focused while eating.
- Time Yourself. Set a timer to help slow down your eating speed. Ideally, it should take at least 20 minutes to finish a meal.
Developing a mindful eating pattern that includes nutritious and flavorful foods, is the best way to savor the flavor of eating right! Celebrate National Nutrition Month by taking the time to enjoy everything that a healthful and tasty meal or snack brings with it.
Visit the Academy of Nutrition and Dietetics’ website for good nutrition and healthy lifestyle resources.
Keep in mind, the purpose of this blog is solely educational. The information included in this blog is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before altering your diet, changing your exercise regimen, starting any new treatment or making changes to existing treatment.