Tips For Taking It Slow and Steady At Meals

March 14, 2019
Nutrition

Many benefits come from slowing down the speed at which we eat our meals. A slower pace can improve our digestion, allow us to be satisfied with the taste, smell and texture of food, and provide our body's with the opportunity to feel full before consuming more calories than we need. Here are some tips to taking more time to finish your meal:

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๐„๐š๐ญ ๐ข๐ง ๐š ๐ฆ๐จ๐ซ๐ž ๐ซ๐ž๐ฅ๐š๐ฑ๐ž๐ ๐ž๐ง๐ฏ๐ข๐ซ๐จ๐ง๐ฆ๐ž๐ง๐ญ ๐ฐ๐ข๐ญ๐ก ๐ฅ๐ข๐ฆ๐ข๐ญ๐ž๐ ๐๐ข๐ฌ๐ญ๐ซ๐š๐œ๐ญ๐ข๐จ๐ง๐ฌ.  Eating while driving, watching TV, on the computer or texting takes your focus away from the food.

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๐Ž๐ฉ๐ญ ๐Ÿ๐จ๐ซ ๐ฆ๐จ๐ซ๐ž ๐ก๐ข๐ ๐ก-๐Ÿ๐ข๐›๐ซ๐ž ๐Ÿ๐จ๐จ๐๐ฌ ๐ญ๐ก๐š๐ญ ๐ซ๐ž๐ช๐ฎ๐ข๐ซ๐ž ๐ž๐ฑ๐ญ๐ซ๐š ๐œ๐ก๐ž๐ฐ๐ข๐ง๐ . Fresh fruits and vegetables as well as whole grains boost the fibre and could help you slow down.

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๐๐ฎ๐ญ ๐๐จ๐ฐ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐ซ๐ค ๐š๐ง๐ ๐ค๐ง๐ข๐Ÿ๐ž ๐›๐ž๐ญ๐ฐ๐ž๐ž๐ง ๐›๐ข๐ญ๐ž๐ฌ. Take this time to chew, swallow and breathe before your next mouthful. If youโ€™re eating with other people, enjoy the conversation.

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๐“๐ซ๐ฒ ๐ฌ๐ž๐ญ๐ญ๐ข๐ง๐  ๐š ๐ฆ๐ข๐ง๐ข๐ฆ๐ฎ๐ฆ ๐ง๐ฎ๐ฆ๐›๐ž๐ซ ๐จ๐Ÿ ๐œ๐ก๐ž๐ฐ๐ฌ ๐ฉ๐ž๐ซ ๐›๐ข๐ญ๐ž. Treat this as an experiment to see how many chews you normally take compared to the most you could do

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๐”๐ฌ๐ž ๐ฌ๐ฆ๐š๐ฅ๐ฅ๐ž๐ซ ๐ฉ๐ฅ๐š๐ญ๐ž๐ฌ ๐จ๐ซ ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐ญ ๐ฎ๐ญ๐ž๐ง๐ฌ๐ข๐ฅ๐ฌ. The smaller surface area will make the food take up more room and can help with controlling portions. Using small utensils or chopsticks can limit the amount you consume at each bite, making your meal go further.

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๐Œ๐š๐ค๐ž ๐ญ๐ข๐ฆ๐ž ๐ญ๐จ ๐ž๐š๐ญ. Try to set aside at least 20-30 minutes for each meal so that you donโ€™t have to rush through it to meet other commitments. Fueling your body and spending time with friends or family is important and should be set as a priority in your day.

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This is a new habit/goal so take your time and practice. Donโ€™t be too hard on yourself if you find it difficult to slow down. It is a work in progress!

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