Breakfast is served on the way to work, lunch is hectic eaten pounded down, and in the evening in front of the TV: Nowadays, fewer and fewer people consciously take time for individual meals. Food is increasingly being recognized as a activity, you do best quickly and, by the way. But who is gorging on the duration of his food down, for fear of negative consequences for his health. Slow food can have a positive effect on our body and even slim. Slow food can be learned at any age.
Dr Martin Hofmeister is Ökotrophologe and in the Department of nutrition and food, the Verbraucherzentrale Bayern. In this Interview, he explains why slow food is healthy and what Tricks there are to slower eating habits.
What is typical for our present-day eating habits?
Hofmeister: “Nowadays, it is common to buy on the way to work a little for Breakfast, for lunch in a nearby eating fast food and take dinner in a Restaurant. Alternatively as a main or between-meal something at the bakery bought. “Snacking” and “Out-of-Home”consumption, in Germany, are currently in the Trend. The food on the go has become a matter of course, usually we take too little time for the individual meals.”
What are the health consequences?
Hofmeister: “we take hardly any time to eat, the food often hastily and in large mouthfuls looped, what the health is, however, little beneficial. In the word meal, the concept of time – we should take for our meal.”
How can I tell that it is too fast?
Hofmeister: “A first point of reference for increased eating speed is, if you take regularly for less than 15 minutes of time for a meal. In order to assess his eating speed individually, they should ask themselves questions such as:
- I take the time to eat?
- As a I guess my eating speed itself (very fast, fast, normal, slow, very slow)?
- I eat rather hastily and devouring the food, or I eat slowly and enjoy the food?”
What are the risks of too high a eating tempo carries?
Hofmeister: “for Both children and adults, a connection between a high eating speed and the development of Obesity. The feeling of satiety sets in 15 to 20 minutes after the start of food intake – many people have finished their meal by this time, however. Therefore, the eater will not feel Fast at all, if you are already tired or not, and often eat more than necessary.
Control the eating speed is therefore an important factor for the saturation of perception, and thus limiting the portion size. Overweight should be forwarded, therefore, to a slower eating, because it can lead to a higher weight loss.”
Hofmeister: “Who eats too quickly, suffers after eating more frequently with heartburn than someone who eats more slowly. The digestion works better if you eat slower and more frequent chewing, because the food is already crushed better. By faster food intake are at a higher risk for insulin resistance is also. Similarly, a connection between fast food and the emergence of the metabolic syndrome.”
Is it true that the food tastes better when you eat slower?
Hofmeister: “Yes, that’s right. The connection between slow eating speed and better taste has long been known. He who eats too fast, can not capture the composition and the aromatic substances of the food. The food is crushed, however, by frequent Chewing enough, can distribute the aroma substances in connection with the saliva better, and we perceive the flavor more intense.”
Can you get into the habit as an adult, a slower eating?
Hofmeister: “of Course, can make a habit of adults to reduce their eating pace. For example, if only smaller utensils are used, one per fork smaller portions and avoid any unnecessary down loops.
Children, however, it is easier to learn new habits. Because children learn primarily by Imitating other people, care should be taken in the presence of children particularly on a slow dining pace.”
How can I do if I want to learn to eat slower?
Hofmeister: “It is important that only minimal Changes in the food everyday, and to increase this slowly. For each Change introduced is to give children and adults the principle that you need to keep the Change on a trial phase of six to eight weeks.
The majority of the amendment agree not to hold this period of time – often because they are expected to start too many changes and then fall back into old behaviors. Therefore, it is important to stay realistic and set manageable objectives. For each intermediate objective of the six must be complied with – to eight-week period of time – then the next change may come.”
What advice would you give to train slower eating””?
Hofmeister: “First of all, you should plan for each meal with enough time – a minimum of 20 minutes must be reserved for the food. In addition, you should eat always at the table and instead of the hands with knife, fork and spoon. In addition, there are still a few more Tricks, which can be used, the Ess-Tempo lower:
- You should only take small bites, and this well before Swallowing chewing each bite at least ten times chewed. First, when the mouth is completely empty again, you should eat the next bite.
- While eating, one should concentrate fully on the meal and no other things, by the way. After all, who reads while eating or watching television, eats faster.
- It is also important that you drink enough Before and during each meal with a large glass of water should be drunk.
- To eat more slowly, you can also use smaller utensils, such as, for example, a cake fork. Because if less fit on the fork or the spoon, and eats it automatically slower. Alternatively, you can also try to take the meal with chopsticks.
- He who eats too fast, try the Cutlery during the meal several times – in the extreme case, after each mouthful – and it is only when the mouth is completely empty. Similarly, you should also speak with other people at the table, only if nothing is in the mouth.”