How to eat slower and actually enjoy your meals

Why do I eat so fast?

Eating a meal quickly is a common habit for most people, especially given that so much of our lives are spent rushing from one thing to the next. Whether it be sporting events, dropping off and picking up the kids from school or rushing off to a work meeting, we always seem to be moving towards the next scheduled event with little focus on fueling our bodies amid the commotion. 

Although easier said than done, it’s important to slow down while eating and value a meal as its own experience, rather than having it be a time for rushing or distractions. Research shows that eating slower and more intentionally, also known as mindful eating, is better for your health, too.

What are the health benefits of eating slowly?

Eating slowly is proven to benefit digestion and lead to a prolonged feeling of fullness. People who eat slow are more likely to better regulate their portions, feel more comfortable after a meal and recognize the feeling of fullness sooner. This correlates with the fact that it takes about 15-20 minutes for our stomach to signal fullness to our brain, even when it’s already reached full capacity. Due to this delay, eating slowly can assist with properly synchronizing your body’s signals to consuming just the right amount of food instead of overindulging.

How to eat slower

By challenging yourself to slow down your eating speed, you’re adopting healthier mealtime habits and improving the quality of your healthy eating experience. If you’re unsure about what it means to slow down your eating speed, check out the following tips for savoring the flavor of food and being more in tune to your body’s natural signals.

1. Create a distraction-free eating environment

   Eating while watching TV or browsing on your phone can serve as a negative interruption to the eating experience. Try avoiding technology or other distractions while you eat, as it can make it more difficult to listen to your fullness cues and slow your bites. Choose a location where you can sit comfortably, set your plate down on a flat surface and observe all aspects of eating your meal without distractions.

2. Set and savor

   Put your utensils down after a few bites of food. You can also try pausing throughout your meal by pushing your plate away for a minute and then pulling it back in front of you. These simple actions are helpful ways to build in more time while eating and improve your awareness of food textures, tastes and all the senses activated by eating.

3. Chew well for better digestion

   Take time to chew your food more mindfully and thoroughly before swallowing. Observe how many chews you need for each bite and avoid feeling rushed. Chewing well not only assists with the mechanical digestion of food, but it also reduces how quickly you reach for the next bite.

4. Mimic a slow eater

   If your meal includes other people, try identifying the person with the slowest eating pace at the table. Mimic the actions of this individual to reduce your own speed and try matching their pace. This supports the reduction of your eating speed, and it also helps you better enjoy the company of others around the table.

Where can I learn more about healthy eating?

If you’d like more information about healthy eating habits, your primary care provider is a great first step. For individual or group nutrition counseling, consider meeting with our Gundersen registered dietitians who have specialized training to help with mindfulness eating, binge eating disorder, weight-loss options and much more.