How You Eat vs. What You Eat

We are often very concerned about what we eat (content and quantity), but we pay little attention to an aspect of eating that is equally important, how we eat.

How we eat and what we eat, in terms of quantity, are related. In fact, in most cases, there is a distinct link. For example, studies have shown that serving beverages in tall thin glasses (as opposed to shorter, wider glasses) causes people to drink less than usual, though they perceive that they are taking in the same amount. Similarly, using smaller plates lets us feel just as satisfied, after eating less than we would have using a larger plate.

Commonly, we leave the serving dishes on the table during a meal. This is most convenient for those who end up needing refills; however, the convenience also causes people to take more than they perhaps should. We start to crave more when we see the full bowls in the center of the table, and when we start to see their bottoms, we feel “obligated” to finish the dish. If the dishes are kept away from the table, this will probably reduce the number of times one refills his or her plate one more time.

It is also better to eat without distractions, such as watching television or using one’s laptop. We might feel more efficient consuming a meal while doing something else, but the truth is, we end up mindlessly eating more than we should. I don’t know how many times I’ve surprised myself by getting to the bottom of a bag of chips that was initially supposed to be “just a small snack” as I watched a video on my laptop.

Of course, you’ve heard this one before -  eat 5 small meals a day rather than the standard three. Additionally, there are a number of reasons we should eat more slowly. First, it gives your body extra time to send signals to let you know when you are full. When we shovel down a meal, we often eat past the point when we would have considered ourselves full. Some say it takes as long as 20 minutes before our brain can register when our stomach is full. Also, when food is chewed more, there is less chance of indigestion. Last but not least, it’s food, so we should take time to enjoy it!