Let's talk about your actual plate, when you sit down to eat. I believe that eating well and eating to fuel yourself for all your life endeavours is important. I also believe that it's one of the more difficult things to do, and building habits around food are some of the toughest because you NEED food. You will likely eat every day, at least 3-5 times, which makes for way more opportunity to misstep. The good news is that same opportunity is also a chance to build a new healthy habit (yay!). One of the foundational habits in Precision Nutrition Coaching is EAT SLOWLY. Yep, that's it, eat slowly. It's so simple that anyone can do it, and you can always come back to it.
Notice here there is no mention of what to eat slowly, just eat whatever you would normally eat, at a slower pace. Eating slowly will have you actually tasting your food, which leads to higher satiety (satisfaction), and enjoyment of your meal. Which leads me to the next reason to eat slowly: relaxation. Mindfully slowing down to eat will help you relax and will aid in the digestion of whatever you are eating because your stress levels will be reduced, and your body and guts love a manageable stress level. Lastly, slowing down to eat typically results in noticing when you are actually full and when your food needs have been met. If you are eating more slowly and are more relaxed, you will be able to listen more closely to your body and be less likely to overeat.
Each time you eat today, take a few extra minutes to just pause.
Put the fork or spoon or whatever is in your hand down between each bite. Breathe.
Swallow your food completely before picking up your utensils and going in for another bite.
When you take a bite, notice and enjoy the taste and texture of your food.
Put down those utensils again, take another breath or a sip of water.
Wait a few more moments before picking up your utensils again.
Use a timer: This may sound like overkill, but it's worth a try! Eat at your normal pace and time yourself. Note how long a typical meal takes for you to eat. At your next meal, follow the above slow-eating steps and try to add a minute or more to your meal time. Even if you only take an extra minute or two, that is progress!
Eliminate distractions: Eating while working at your computer or watching TV or youtube videos is a great way to eat quickly and unconsciously. By eliminating distractions, you are better setting yourself up to slow down and taste and enjoy your food.
Drink water: Pour yourself a glass of water before you sit down to eat. Try to take a sip of water between every bite. This is a sure way to slow your meal down.
Have a good week and slow your roll, son.