Intentional Eating #7 - Distracted Dining

After this, we're nearly halfway done with the Intentional Eating countdown. This time, it's more about what you're doing while eating dinner than what you're eating for dinner.

Don't watch tv, read, or check your phone while eating. Keep distractions in a separate area. Distracted eating makes it difficult for your brain to register full signals.

To best explain this phenomenon, we'll look at a study that analyzed women's intakes of Jaffa Cakes (source). Are you reading this as a fellow American, and don't know what a Jaffa Cake is? Here's an example, and description:

A sponge cookie, orange flavored jelly, topped with chocolate.
Looks to me like the British version of Girl Scout Cookies

The study had all participants eat 5 Jaffa Cakes and then rate how full they were. The distracted group played a computer game, while the non-distracted group sat in silence with their Jaffa Cakes. They then rated their level of fullness and their desire to eat another food after finishing the Jaffa Cakes.

Even when controlling for initial hunger, distracted participants did want to eat more food after eating the five Jaffa Cakes while the silent-eaters were quite satiated. 

Think back to the last time you ate - were you on your phone? Watching TV? Chasing after children? Thinking about what you were going to do at work? Having a spirited discussion or argument across the table? Are you eating right now, and reading this blog at the same time?

Now try to remember how much you ate. What did it it taste like? Did you feel full afterwards? What was your favorite part of that food?

If it's difficult to answer these questions, it's understandable to identify with the distracted, video-game playing, Jaffa Cake-eaters.

Eliminating distractions before and during a meal can not only help you eat less, but also be happier about what you ate. It can help eliminate food-related guilt, because you'll appreciate the meal more. The flavors, textures, and variety come alive, and each bite is satisfying.

I challenge you to try eating without distractions at your next eating opportunity. It can be at any meal or snack. While eating, give yourself the time to enjoy the moment. None of us are too busy to make focused eating a priority - consider it an investment in your relationship with food.

Kate Fossman, RDN, LD

September 7, 2015