Weekly Topic: Eat Mindfully

Grabbing a bite? Lunching at your desk? Having dinner in front of the TV? Multitasking might seem efficient, but at mealtime it's best to single-task: Eat. When you're distracted, you can wind up feeling like you barely tasted your food, or you eat too much or too quickly, and get no pleasure out of your meal. It might seem counterintuitive, but when you pay attention to what you're eating. you may wind up eating less and enjoying it more.

Here's what can happen when you do:

• Food tastes better.Taking in the flavours and aromas delivers more pleasure in eating. When you're faced with an abundance of food —eating mindfully can help you stay connected to the sensations of eating delicious foods, so you can truly enjoy them.

• You eat less. People who eat mindfully eat less than people who eat while distracted. That's probably because you notice more quickly when you're getting full, and you tend to stop eating at that point, even if the food isn’t gone.

• You remember what you've eaten. if you can’t track it, you're more likely to hang on to the memory, which helps you make eating choices later on.

• You tend to weigh less. People who eat mindfully have a lower body weight compared to people who report more distraction and less awareness while eating.

An effective tactic for tuning in to your food is to zoom in on the details. Before you start eating, take a moment to inhale the aroma. Notice the colors, textures, and shapes. Take small amounts on your fork or spoon so the flavors can expand as you chew. What do you taste? Pay attention to how many times you chew before swallowing and whether you want another bite.

Of course, at a holiday dinner or party, a laser focus on your plate is not easy or even desirable. The point of the occasion is to enjoy the conversation and conviviality. But you can slow down while eating so you're able to taste your food and make sure you're still enjoying it. Check out the tactics in your Weekly for stre-e-e-tching out the time it takes you to eat.