Focus on the Food

March 29, 2013

News Review from Harvard Medical School – Focus on the Food

Distracted eating tends to make people eat more. But it also makes people eat more later in the day, says an analysis of 24 studies. The research included published studies about how attention and memory affect food intake. Many studies have found that eating while distracted causes people to eat more. This study adds to research by showing that distracted eating also increases food intake later on. Researchers suggest turning off the television and eating away from the computer. Slow down and enjoy your food. The study was published in the April issue of the American Journal of Clinical Nutrition. U.S. News wrote about it March 28.

By Howard Lewine, M.D.
Harvard Medical School

What Is the Doctor's Reaction?

Slow down—you're eating too fast. Distracted, hurried eating may add pounds and take away pleasure.

You're at your computer, facing a wall of e-mails. After composing a reply, you hit "send" and reach for the bulging tuna wrap on your desk. After a few bites, chewing while glancing at the screen, you set the wrap down, grab a handful of chips, and open the next message. Before you know it, you've finished lunch without even noticing it.

Does this sound familiar?

If you eat while distracted, you are likely to eat more food. You also will probably eat more later on. Researchers just published a systematic review of 24 studies on this subject. They found that distracted eating had a greater impact on later eating, compared with immediate eating.

The results of the study make sense. How much we eat and what we eat during the day depend on two brain functions: attention and memory. After we start eating, it takes 20 minutes before our brain begins to turn off our appetite. It's easy to take in many more calories than we need in 20 minutes.

If we are not mindful of the foods going into our mouths, we don't process that we are eating. And that information doesn't get stored in our memory bank. Without a memory of having eaten, you are more likely to eat again sooner than you might have if you ate mindfully.

What Changes Can I Make Now?

Mindful eating is an application of a broader approach to living called mindfulness. It's based on the Buddhist concept of mindfulness. It involves being fully aware of what is happening within and around you at the moment. You can practice mindfulness during any daily activity—including eating.

Applied to eating, mindfulness includes noticing the colors, smells, flavors and textures of your food and getting rid of distractions, such as the computer, TV or newspaper.

If mindful eating is a new concept for you, start gradually. Eat one meal a day or even one meal a week in a slower, more attentive manner. Here are some tips:

• Set your kitchen timer for 20 minutes, and take that time to eat a normal-sized meal.
• Try eating with your non-dominant hand: If you're a righty, hold your fork in your left hand when lifting food to your mouth.
• Use chopsticks if you don't normally use them.
• Eat silently for 5 minutes, thinking about what it took to produce that meal, from the sun's rays to the farmer to the grocer to the cook.
• Take small bites and chew well.
• Before opening the fridge or cabinet, take a breath and ask yourself, "Am I really hungry?" If not, then do something else, such as reading or taking a short walk.

What Can I Expect Looking to the Future?

Mindful eating can reduce your daily calorie intake. Also, with more focus on what you are putting into your mouth, you are more likely to make healthier food choices.