Slow down to eat better

[Guest guest]

Hi All,

Slow down to eat better.

http://www.eatsmartmovemorenc.com/resources/tools/slowing_down.pdf

Slowing Down to Eat (and Feel) Better

Slow Food is an international movement that started in Italy in the

1980's. It promotes some

very important concepts about " how " to eat, like the " protection of

the right to taste " and the

belief that meals are meant to be enjoyed rather than simply

swallowed. Here are some easy,

and healthful ways to slow down and eat better.

Æ Eat when you are sitting at a table

It's hard to feel satisfied when you quickly eat a bowl of ice cream

while standing in front of

the refrigerator or toss down a burger and fries while driving down

the highway. It's also

easy to eat more than your body wants. Eating while sitting at the

table allows you to focus

on the food in front of you for both pleasure and nutritional value.

Æ Prepare more meals for your family

Home cooked meals are generally lower in cost and higher in nutrients

and you control the

portion size. Think you have no time to cook? Just switch a few

minutes of your evening TV

time to " assembling " a meal from healthy convenience foods, like

whole wheat rolls,

microwave chicken breast, frozen vegetables and salad-in-a-bag.

Æ Eat when you are hungry

This is a tough one since we are surrounded 24/7 by tempting foods

and the ads that tempt

us to buy them. It is important to keep in mind, however, because

when we eat in the

absence of hunger, we tend to eat guiltily and quickly. This usually

means high-sugar, high-fat

snack foods in larger amounts than we might otherwise eat.

Æ Savor whatever you are eating

Taste is the number-one reason why we eat. When we eat quickly, there

is no time for our

taste buds and sense of smell to get maximum flavors and pleasure

from food. By eating

slowly and paying attention, we get greater satisfaction from all

meals and snacks. And,

remember, it takes 20 minutes for your brain to " hear " that you are

full!

Æ Eat only what you really enjoy.

Although this may seem obvious, it really isn't. We often eat

something just because " it's

there. " Ever eat the last fruit-filled chocolates in the box, when

all your favorites were

gone? Or how about the last cookie on the tray, even when you don't

really like raisins or

oatmeal? Eating food you don't like is a waste of calories and

enjoyment!

Æ Take a stroll before or after a meal

When it comes to health and fitness, nutrition and physical activity

go hand-in-hand.

Physical activity helps your appetite and hunger signals operate

normally. It's really all about

healthy self-care. If you move your body regularly, you'll also want

to fuel yourself

healthfully instead of eating willy-nilly whatever happens to be

available.

For more information about the Slow Food philosophy and activities

visit:

ƒ Slow Food USA® at: http://www.slowfoodusa.org

ƒ Slow Food International® at: http://www.slowfood.com

National Nutrition Month® - March 2004

Adapted by the NC NET Program from Eat Right Montana materials

Cheers, Alan Pater, PhD; 4849 Swanson St., Port Alberni, BC, V9Y 6M7;

phone 250 724-0596