Slow Down, Then Eat!
By Mara McGuin, MS, RDN
Registered Dietitian Nutritionist with The Little Clinic (inside select Kroger locations)
If someone asked you how your day was, how do you typically respond? If you�re like a majority of people I know, you would probably say, "Busy!"
Busy-ness has become a societal norm � whether it�s working long hours, being a shuttle driver for kids to their hobbies, keeping the house clean, squeezing in a trip to the gym or _______ (fill in the blank!). This busy-ness affects everything in our lives, including our mealtimes. As a registered dietitian nutritionist, I invite you to join in the spirit of National Nutrition Month, a nationally-recognized observance in March, and choose to Savor the Flavor of your food.
To better understand what that means, let�s have a quick vocabulary review:
1. Savor � to taste and enjoy a food or drink completely.
2. Flavor � the distinctive taste of a food or drink.
When was the last time you savored the flavors of a meal? If you�re anything like me or the people I know, it has been quite a while. We tend to eat quickly so that we can squeeze in everything else that we have to get done. I want to challenge you to follow these three tips to fully enjoy the food and drink that make up your meals and snacks!1. Pick the Best Location
Think about where you are eating � the physical space you choose to eat your meal. Pick a location and create an environment that helps you focus on the food in front of you and the people around you. Aim to limit distractions � sit at a table rather than eating in the car or on-the-go, turn off your phone or TV, maybe even think about leaving your desk so you are less likely to multitask.
2. Engage your Senses
In order to savor the flavors, we need to slow down and engage each of our senses. Our senses are built-in tools to help us fully experience all that food has to offer. You can use the following questions to help you do so.
- How does the food look? Is it visually appealing? What colors do you see?
- What does the food feel like? Does it have a distinct texture? Is it heavy or light?
- How does the food smell? Does the aroma bring any memories to mind?
- Is your food making any sounds? Maybe it is sizzling hot off the grill or crackling and popping from being reheated.
3. Eat Slowly
Once you�ve taunted those taste buds with sight, touch, smell and sound, now it�s time to taste! Take a bite and try holding the food in your mouth before you chew. Do you notice anything new about the food that you couldn�t tell by looking at it? Then, slowly chew the food and take note of all the different flavors you taste. Once you swallow, notice any lingering tastes before taking the next bite.
As you might imagine, these tips can increase the amount of time it takes to eat a meal. You might not have enough time to eat every meal this way, and that�s okay! Start by eating this way one time this week and see if it changes the way you are able to savor the flavors in your foods. By slowing down and then eating, we are setting ourselves up to fully appreciate the flavors of the food and all the nourishment that it provides.