A Better Dinner Time Habit
Posted on January 27, 2009
Yesterday I read this article from CalorieLab about eating at a slower pace. The article talks about how it takes 15-20 minutes for our brains to register that we are full, or getting full, and that the average meal-time in the US is 11 minutes.
So most people just keep on eating even though they have probably eaten enough, because the “stop eating” signal has not yet reached the brain.
I’ve learned this before and it was nothing new, but I realized that my wife and I have gotten into a bad habit of watching TV while we eat dinner, and because of that, we eat too fast. We have a perfectly good table we can eat at, but it just seems more fun to plop on the floor or the couch in front of the TV to eat.
It also takes us probably well under 11 minutes to finish, and of course, I serve myself more food because I think I’m still hungry, and then I feel super full after.
Last night we tried something different. We have our first baby on the way (due March 3rd!) and we want to get into the habit of having a regular family dinner at the dinner table.
We made our dinner (grilled chicken, brown rice, peas, and carrots — pictured above) and sat at the table to eat. We also noted the time we started eating. We made a of conscious effort to eat slower and just enjoy the food (it was really good) and the good family time.
After 15 minutes, sure enough, I started to feel the “hey, you’re getting full” signal and I was able to stop and keep the rest for leftovers.
Having dinner with the whole family is a good thing for more reasons that just eating slower. Studies (sorry I can’t cite them, I just remember learning about them) show that eating as a family can help in tons of ways.
Spouses can have better relationships with eachother, and kids can have better relationships with parents and siblings (communication is a good thing!). Also, kids are less likely to engage in “risky” behaviors, and, if healthy eating habits are taught (or shown by example), healthy eating habits will be learned and kept thoughout life.
The bottom line: Eating at the table with the family can help us eat slower and help us better realize when we are full. Family dinners can also create strength within a family.
Happy eating. For my wife and I, it will now be at the table!
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» Filed Under Behavior Change, Nutrition
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RT @blakehagen Wife and I trying to create a better dinner-time habit: http://tinyurl.com/b9vp39
This is always a huge problem for me. It is like I’m programmed to eat fast. I get it under control and then pick up the bad habit again. I don’t usually eat more because of it, but I’m always done way before everyone else.
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Good for you! We never did sit down dinners until the kids came along. It’s an important part of our day, and one that I won’t give up without a fight!
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Good reason to sit down and have a meal with your family: http://tinyurl.com/b9vp39
Very good habit to get into.
You are right on all counts.
We eat at the table. As a matter of fact, we spend so much time at the table that I bought upholstered chairs. We talk and talk and talk.
My daughter is now 17. She’s always been a good kid. Part of the reason that kids are getting into trouble is because they’re not getting the love and attention at home. Family dinner takes care of that problem.
Another part of the problem is that the people who are eating on the run, or in front of TVs are usually the people who are not eating healthy foods. Many behavior problems come from a poor diet.
You won’t have those problems. Congrats on the new baby! Get your sleep now…
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This is one of the most efficient ways of losing or maintaining weight. Eating with your family does mean that it takes longer to eat, you relax and know when to stop.
Just think, the French take 3 hours over their evening meals, and they are a super healthy nation!
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