Do you eat while doing other things? Are you eating while in your car, at your desk, on the phone, or reading the paper? Many people do not consider eating to be a constructive enough activity; they feel like they need to be multitasking while consuming food. Studies show that 72% of respondents admitted to eating or drinking a beverage while behind the wheel. Unfortunately, distracted eating not only gets in the way of tasting and enjoying your food, but it can also lead to weight gain.

Researchers compared 2 volunteer groups: One group ate a meal while playing computer solitaire; the other ate the same meal in the same amount of time while undistracted. The subjects were told that it was a test on the effect of food on memory. However, researchers were actually testing to see how full subjects felt after a meal, how much subjects ate during a "taste" test 30 minutes later, and how successfully subjects could recall what they ate.

The distracted eaters not only had trouble remembering what they had eaten, but they also felt significantly less full after they ate.  At the taste-test session a half-hour later, they ate about twice as many cookies as did those who had lunched earlier without distraction! The distracted eaters consumed extra calories.

Remembering what we eat plays a big role in how much we eat throughout the day, and is vital to staying within a certain calorie limit. We'll want to eat more and will eat more than necessary if we don't remember what we we've already eaten. Distraction during one meal has the capacity to influence subsequent eating, usually resulting in overeating later. This type of behavior can quickly break healthy diets and cause weight gain. Fortunately, this is a problem that you can fix.

A good goal is to not eat in front of a computer screen and to not do any other activity that distracts you from your eating time.  Focus on mindful eating during meals and even at snack time! Mindful eating (smelling, savoring and chewing your food slowly before swallowing) is key to being in tune with your fullness level.  Digestion starts with saliva; the more you salivate, the more nutrients you will absorb through chewing. Conscious chewing will give you more nutrients per bite. If you guzzle down your food, there is no time to savor it.

Take time to sit down and relish your plate. Enjoying your meal is one of the most constructive actions you can take towards your leanness and health. It will not only prevent you from overeating, but it will help you absorb the health benefits in your food.

 Deborah is the Health Director for Organic Liaison, has been a Registered Dietitian for over 16 years, counseling clients on nutrition and fitness, and is the author of 200 Superfoods That Will Save Your Life published by McGraw-Hill, Inc. Her mission is to educate Organic Liaison members to achieve optimal wellness through balanced eating and exercise. For more on Deborah - click here.

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