Did you know, that only people in Canada and Mexico eat faster than Americans? Estimates range, but Americans dedicate only 64-71 minutes per day to eating meals and snacks.
Eating slower has a number of benefits including:
- Fewer intestinal complaints (e.g., bloating, reflux).
- Better absorption of nutrients.
- More time for your brain signals to catch up with your eating resulting in less food intake.
- Becoming more mindful while eating.
- Increasing satisfaction with taste of food.
That is why this week the small habit to break is….eating too quickly. So rather than trying to complete the WOD as quickly as possible, try to aim for taking 20 minutes to eat each meal.
What are some strategies?
- Sit down while eating.
- Take small bites.
- Place your fork down between bites.
- Chew more.
- Choose high fiber plant foods, these take longer to chew and you get more nutrients too!
- Minimize distractions (e.g., screens) while eating.
- Take a drink of water periodically.
Noted early in this process, some habits apply to some people, some do not. If this one does not, then go over the previous (Weeks 1-8) and focus on those that apply to you:
- Drink at least ¾ of your beverages as plain water each day.
- Eat ½ the amount of sweets per week that you typically eat now.
- Taking sides. Communities and their role in supporting healthful eating.
- Get back on track!
- Hydration coming from vegetables and fruits.
- Stop negative self-talk (out loud or to yourself) about your food choices.
- Two breakfast plans, one beautiful start to the day!
- Is Alcohol Affecting Your Muscle Gains?
Only 1 more week in this effort and next week you are in the driver’s seat!
Happy and healthful eating,
Donna G. Pertel, MEd, RD, LDN
We have a new nutrition challenge coming this fall. If you are interested email me at firstname.lastname@example.org!