You’re busy, overworked, stressed. Sometimes you hardly notice what you are eating — or who is sitting across the table. With today’s hectic lifestyle, no one can blame you for rushing through your meals; but did you know that you can only make the most of you meal when you slow down?

Once, a good friend invited me to a well-known restaurant in Bangalore to celebrate her landing a new job. Since I was under pressure at work, I hesitated; but I thought to myself, “I should go to share her joy; plus, I might not get another chance to go to this restaurant!”

I accepted the invitation despite my busy schedule, but I couldn’t really enjoy the meal. My mind kept returning to work.

Looking back, I realized how easily we can miss the good things in life. We eat in a hurry, hardly noticing the food or the company, and then move on to the next task.

Eaten in haste, much goes to waste

Although we may invest some time into selecting quality food, or even preparing it and serving it beautifully, what good is that if it is simply gulped down? When we rush through a meal, we lose more than just the pleasure of eating. 

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Chewing is the first step in digestion. It breaks food down into smaller particles with lots of surface area for the enzymes in your gut to work on and extract nutrients. The act of chewing also releases enzymes in your mouth to jump-start the digestive process.

When we don’t take the time to chew properly, many essential vitamins and minerals are lost — locked inside the larger food particles and unavailable for absorption. 

At the same time, your stomach is taxed with more work than it can manage. As the body struggles to produce the enzymes necessary to complete digestion, the process may be delayed, slowing the nutrient uptake. 

It is also possible for partially-chewed food to alter the water content in the stool, resulting in diarrhea. Chronic diarrhea, and diarrhea that happens shortly after a meal, are also linked with nutrient loss.  

Over time, reduced nutrition can lead to deficiencies and serious health concerns.

Hurriedly gulping down food can cause us to swallow air, which may contribute to bloating and belching — a condition called aerophagia. 

In addition, because inadequately chewed food can invite bacterial overgrowth within the intestines, eating too quickly may contribute to bloating, indigestion, and more serious conditions like irritable bowel syndrome (IBS) and gastroesophageal reflux disease (GERD).

Food is meant to be enjoyed. When we rush through our meals, we hardly notice the aroma, flavour, texture, or appearance of what we are eating. If we treat eating like just another task to get through, we fail to appreciate our food; and although it may make us full, we still feel unsatisfied. 

Traditionally and across cultures, food has been regarded as sacred. As a gift from the Creator, food was honored and shared with gratitude. When we don’t take the time to appreciate our food, we fail to recognize this blessing, and become disconnected with the Divine. 

Each time we sit with snacks in front of a screen, we lose an opportunity to connect with others. 

Furthermore, perfunctory eating can cause us to lose touch with our own bodies. If we eat according to the clock, we often disregard our body’s signals. Fast consumption makes it easy to put too much in our mouths before our brains get the message that the stomach is full, resulting in overeating.

How to make the most of your meal

make-the-most-of-your-meal-pexels
Slow eating helps you make the most of your meal. (Image: Christian Thöni Pexels)

As you can see, rushing meals might save you time, but it can cost you in other ways. Fortunately, there are a few simple practices that help you make the most of your meal. 

Give your meal your full attention. Put your phone away so you won’t be tempted to scroll, text, or watch videos. 

Eat at a table whenever possible. Creating a peaceful eating environment can make the meal more enjoyable.

Notice the food. Pay attention to the appearance, aromas, flavors and textures. Can you pick out the ingredients? How would you describe it to a friend? Would you change the recipe?

Take smaller bites, and chew properly. Take your time to really taste the food, and make it soft before swallowing. 

Put your utensil down between bites. This naturally slows your pace and allows you to pause for a moment before moving to the next morsel.

Eat with gratitude. A meal does not have to be expensive or elaborate to be appreciated. Even a simple home-cooked meal is an incredible blessing.

Consider the remarkable journey each ingredient in your meal has made to arrive on your plate, and all the individuals who helped along the way. 

Offer a prayer in appreciation for the delicious and nourishing gift the Creator has provided, and share your gratitude with others. 

We are often in such a hurry to finish our food that we forget to experience it. We might think that eating is simply about satisfying hunger or nourishing our bodies; but how we eat can be just as important as what we eat. When we slow down, we end up with better nutrition, greater satisfaction, improved health, and stronger connections across the board.

The simple lesson is this: 

Original article