March 2014 Summary

The obesity epidemic is an area of concern among public health professionals. Previous research has produced mixed results regarding the use of slowed eating speed to reduce number of calories consumed as a behavioral strategy to control energy intake and body weight. This particular study was a well-designed investigation of the effect of eating speed on energy intake among normal-weight and overweight/obese individuals.  The results of this study revealed that slowed eating (i.e., smaller bites, thorough chewing, and pausing between bites) significantly lowered meal energy intake among the normal-weight participants but not in the overweight/obese group. Eating more slowly increased fullness ratings in the normal-weight group at 60 minutes from meal start and also led to decreased hunger ratings among both groups.

Q1: Reducing the number of calories consumed by slowing the eating rate may be beneficial for both normal-weight and overweight/obese individuals. Also, slower eating on a daily basis may help individuals make more mindful decisions regarding their food intake.  How might you as a dietetics and nutrition professional counsel individuals one-on-one to participate in more mindful eating habits?

Several great answers to this question were given regarding the ways in which a nutrition and dietetics professional can help their clients bring mindfulness to the dinner table. Jessica H. reminded everyone that it is important to identify small steps toward the big picture. Popular small steps include identifying current eating habits (i.e., collect data on environment, meal frequency, amount of time spent eating, portion size, number of servings, etc.), discuss times and places in which clients are more susceptible to overindulging at mealtimes, explore capability to identify hunger/satiety cues (e.g., Carly J. noted that the Hunger Scale is a useful tool), pinpoint barriers to mindful eating, and provide resources for clients that are individualized for them. Haley H. and Anna J. shared that motivated clients may benefit from keeping a journal about eating experiences. Information documented may include time it takes to eat, type of foods consumed, food flavor and texture profiles, and the environment in which clients are eating. Planning ahead was another popular tool identified by bloggers in which clients may schedule meal preparation times in addition to scheduling regular meal and snack times. Making mealtime a sacred time was an idea shared by Brady and Aria in which reducing the number of “distracters” might be helpful. Eating on-the-go, in front of the TV, while using a mobile device or computer, alone, while working, or at the movie theater are barriers to mindful eating. Arthur V., Carly J., and Susan said that planning pre-portioned high fiber and high protein snacks may help clients avoid feelings of extreme hunger. Finally, Anna provided several fantastic resources for those who are interested in learning more about mindful eating.

Q2: Both groups of participants consumed more water ad libitum during the slow eating condition (i.e., 12oz vs. 9oz during the fast condition), but the same total weight of food and water across both study days. Water adds weight to the meal and lowers the energy density of the meal. Assuming that most people consume an average of 8oz of beverage with their meals, how might you counsel someone to make the most nutritionally out of their mealtime drink?

Advising clients to choose a drink with nutritional value and to consume it in a reasonable quantity was a great tip suggested by Jeanne A. as it served as a wonderful umbrella topic for more specific recommendations posted by other bloggers. Kaitlin and Emily also noted that an important first step is to identify baseline nutrition status and current beverage choice and frequency. Comparing energy and nutrient density, pacing liquid intake at meals, suggesting healthier options, alternating sips of favorite drinks with water, boost flavor profile of water by infusing citrus wedges, measuring out a specific volume of liquid prior to mealtime, practicing moderation not elimination, and explaining jargon like empty calories, satiety, energy/nutrient density, and volumetrics were other great ideas posted by respondents. Finally Courtney M. shared an observation she made of a patient with a lap band who was not losing weight because much of her energy was consumed through liquid intake.

Q3: You have the opportunity to translate this exciting new research into practice through a “Table Talk” series at a local cafeteria in celebration of National Nutrition Month. A “Table Talk” series communicates key messages through print media displayed on napkin dispensers or tent-style handouts. The idea is that these short, to-the-point messages will spur dialogue that results in action among those sitting at the table (e.g., Milk matters, Fuel up with milk at meals, Strong bodies need strong bones, etc.). How might you communicate your answers from the previous questions in a quick, bullet-point way using this year’s theme, “Enjoy the Taste of Eating Right”?

The ideas that everyone posted were impressive because they were all catchy, specific, concise, and fun. Bloggers also offered explanations, tips, and/or activities to follow their phrases to further drive home their mindful eating message. Sammy shared a message that she’d come across that many respondents liked: “Table. Plate. Chair.” Tina put her own creative spin on this three-word phrase with “Sip. Savor. Repeat.” Arthur reminded us that defining our terms for the audience is important when he explained what it means to savor food, “Savoring means to enjoy every moment of the eating experience. If we really enjoy our sustenance, we can enjoy all that our sustenance allows us to do—said differently, life.” Sarah noted that mindful eating is related to social and emotional wellness. Beth and Courtney smartly incorporated this year’s National Nutrition Month theme with eating consciously through their respective slogans, “Eating slowly never tasted so good” and “Take time to eat right”.