Smaller Bites Can Help The Distracted Eater, Study Finds

I often have two dilemmas at dinnertime. First, my older daughter picks up a book as soon as she comes to the table, and if given the chance, always reads while dining — the very opposite of “mindful” eating. (She grudgingly stops when we tell her, but we have mixed feelings, frankly, because her love of reading is, well, lovely.) The other problem is my younger daughter’s jokey inclination to stuff her mouth with huge chunks of food, which allows her to finish quickly and then rush off to her next activity.



Both of these behaviors are not only impolite, they can lead to overeating. But according to new research out of the Netherlands, simply taking prescribed smaller bites (or sips of soup in this case) can counteract the negative impact of distracted eating. The study was published in PLOS One; here’s more from the news release:

Previous studies have shown that taking smaller bites helps people eat less. Other research has also shown that people tend to eat larger meals if eating while distracted.

In this new study, the authors assessed whether taking smaller bites or sips of food affected meal size if eaters were distracted during their meal. Participants in the study were given a meal of soup as they watched a 15 minute animation film. Two groups ate in pre-measured volumes of either ‘small’ or ‘large’ sips, and the rest were allowed to take sips of whatever size they liked. All participants could eat as much as they wanted, and were later asked to estimate how much they had eaten.

The authors found that people who ate pre-specified ‘small’ bites of food consumed about 30% less soup for their meal than those in the other two groups. Continue reading

Why To Exercise Today: My Mother-In-Law’s Braciole

Making gingerbread cookies with the kids is much more pleasant after yoga

Did anyone else overdo it with the food this weekend?

Well, don’t feel too bad; inevitably, someone else ate more. Probably someone in my family. Want proof? Let me tell you what my mother-in-law served:

On Christmas Eve: Seven fish dishes, including linguine with clams, stuffed peppers, baked cod, tuna and shrimp appetizers, pink champagne, wine and eggnog, bread, of course, and for dessert, ricotta cheesecake, grain pie, twelve different types of cookies and fine chocolates.

On Christmas Day: Beef Braciole , sausage, sausage stuffing, meatballs, homemade ravioli, eggplant parmigiana, and all of the desserts. Did I mention her ricotta cheesecake is laced with chocolate?

Today, driving home, my fingers felt swollen and my brain dulled.

So, as soon as we pulled into the driveway, I called the 12-year-old down the street and implored her to watch my kids for two hours. I went to yoga and my husband played Ultimate Frisbee while the Great Late December Blizzard began.

We both came home happier, calmer and ready to make gingerbread cookies with the children and prepare for a morning of sledding tomorrow.

It’s remarkable what 90 minutes of exercise can do. For me, it provided a full-body “control-alt-delete,” a do-over for my stuffed belly and a new, joy-infused outlook on our first Winter Storm.