SLOW DOWN . . . Especially When You Chew

When it comes to eating carbohydrates, many people consider them the enemy. It is a fact that they are the nutrient your body needs primarily for energy. The body requires 45-65% of your daily food intake to be carbohydrates and this will vary based on the weight and activity of the individual. It is the CHOICE of carbohydrates that may be the problem. For example, fruits, vegetables and whole grains are excellent choices. They provide fiber and are more nutrient dense. When you choose white rice, white pasta, white bread, foods high in sugar and enriched flour, that is where you run into the enemy.

The pace when you eat is as important as what you eat. Digestion of carbohydrates starts in the mouth. Enzymes need to break down the food and if swallowed too quickly, the job is incomplete. This could lead to various digestive track issues. Make sure you slow down and chew your food slowly. Try to get a minimum of 20-25 chews per bite, especially meats. Put down your fork every so often to taste and enjoy your food.

Slowing down will also help with knowing when your body has had enough. It usually takes about 20 minutes for your brain to register that your stomach is full. When you eat too fast, you may tend to overeat and stuff yourself, which eventually leads to more calories taken in than needed. You have to listen to body signals that naturally tell us when we are full. If you eat too fast, you can miss it.

Let me give you a tip for your last meal of the day. This should be your smallest meal that is loaded with vegetables (which are carbohydrates) and protein. Take at least 20 minutes to eat your meal and slowly chew each mouthful. This is the one time of the day that is okay to not feel full because when you go to bed, your body uses less calories as your sleep. It is most important to get up the next morning and start with 8-16 oz of water and always eat a healthy breakfast of whole grains, fruit and some protein. An example would be oatmeal, egg whites and berries or opt for a high protein cereal (8-12g/serving) and fruit.