A Reminder About Proper Eating Mechanics
“Eating mechanics” is a fancy phrase meaning to stick to the basics when enjoying a meal. These simple rules can help support better habits when it comes to the act of eating itself which sets you up to meet your health goals.
The following are a list of steps to try to focus on during mealtime:
- Take your time to eat meals.
- Make meals an experience! Slow down your pace and savor the flavors of your meal.
- Digestion starts in your mouth and travels from the stomach to the intestines and beyond, so we need to give the body some time to do the work.
- In general, eating a meal should take you about 30 minutes to complete.
- Chew, chew and chew some more.
- Though it sounds simple, many of us eat food way too fast which leads to less chewing in the process.
- Chewing your food more thoroughly (roughly 20 bites depending on the texture of the food) will help improve digestion, allowing you to feel more satisfied at meals.
- Chewing food thoroughly also prevents you from swallowing air while eating, which can lead to gas or discomfort after eating.
- Limit distractions at mealtime.
- Keep your phone and devices away from the table at mealtime. Distraction from technology prevents us from being present for the eating experience. This can make it hard for us to be able to recognize the feeling of satisfaction after a meal.
- Choose to eat on your patio, or away from the TV at the dining table.
- While meals are meant to be enjoyed in groups, be careful not to be too distracted by conversation. This can lead to eating more rapidly, or more than you intended.
- Pick a usual place to eat meals.
- Having a consistent place to eat establishes a positive routine related to mealtime.
- A dinner table or a bar countertop away from distractions are preferred places to eat over a couch or bed.
- If you work from home or in an office, try to avoid eating while working at your desk or workspace. You may feel pressured to eat faster, or continue to work and eat distracted. Instead, choose a break room or space outside to sit and eat your lunch.