Want to eat healthier? You may need to slow down — enjoy your meal more, linger a bit.
It could be that simple.
Researchers at the University of Illinois at Urbana-Champaign found that children who were given a 20-minute lunch period versus 10 minutes ate more fruits and vegetables.
The study, published in JAMA Network Open, began June 3, 2019, and was conducted over 20 days. Elementary and middle school-age children at a summer camp held at the U of I were provided lunches prepared according to the National School Lunch Program nutrition standards.
If given 20 minutes to eat, the children (ages 8-14) ate 84.2% of fruits and 65.3% of vegetables served to them. If they only had 10 minutes to eat, consumption dropped to 72.9% of fruits and 51.2% of vegetables.
Those differences — 11.3 percentage points for fruits and 14.1 points for vegetables — are both statistically and nutritionally significant, according to lead U of I researcher Melissa Pflugh Prescott and her colleagues.
The difference equated to nearly 10 extra grams each for fruits and vegetables for lunch. A side benefit was less food waste, from 43% to 27%.
Both the American Academy of Pediatrics and the Centers for Disease Control and Prevention recommend at least 20 minutes of (seated) lunch time for children. That means students need a 30-minute lunch period to give enough time for walking to the cafeteria and waiting in line.
In 2016, only half of all U.S. school districts required or recommended 20 minutes of seated lunch time, according to the Health and Human Services Department.
We can apply the principles of this study to our own eating patterns. Most of us eat healthier if we allow ourselves time to eat, rather than a grab-and-go, fast-food approach. Too many of us eat while we surf our phone or watch television.
Other countries seem to do a better job at this — allowing for meals to include conversation, relaxation and plenty of time to enjoy a meal.
Let’s make it a habit to focus on the food we’re eating — and to take time to enjoy it. We’ll eat healthier if we do.
Q&A
Q: Is there a diet to reduce chronic inflammation?
A: Chronic inflammation has many causes and can result in risk factors for heart disease, diabetes, cancer, arthritis and even bowel disease. While diet hasn’t been proven to cause chronic inflammation by itself, it can be a contributor, especially if pro-inflammatory foods are a big part of one’s diet.
Reducing the amount of sugar, processed meats and trans fats in your diet is a step in the right direction.
While dairy foods have often been cited as possible triggers for inflammation, a recent review of clinical trials published in the journal Advanced Nutrition found that consumption of milk or dairy products did not increase inflammation in healthy individuals or individuals with metabolic syndrome or Type 2 diabetes.
Choose foods rich in antioxidants more often, such as fruits, vegetables, nuts, whole grains, fatty fish, and spices such as ginger, turmeric, rosemary and oregano. The prescription for reducing inflammation is the same as that for good health — eat more plant foods and fatty fish and be physically active.
Spicy Lime Chicken
Here’s a quick, healthy recipe for a weeknight dinner — using your Instant Pot. This spicy lime chicken works as a taco filling or spooned over brown rice. It’s from Taste of Home’s Skinny Instant Pot & Slow Cooker Cookbook.
Ingredients
» 4 boneless, skinless chicken breast halves (6 ounces each)
» 2 cups chicken broth
» 3 tablespoons lime juice
» 1 tablespoon chili powder
» 1 teaspoon grated lime zest
» Fresh cilantro leaves
Directions
Place chicken in a 6-quart Instant Pot pressure cooker. Combine broth, lime juice and chili powder; pour over chicken. Lock lid. Close pressure-release valve. Adjust to pressure-cook on high for 6 minutes. Quick-release pressure. A thermometer inserted in chicken should read at least 165 degrees.
Remove the chicken. When cool enough to handle, shred meat with two forks; return to pressure cooker. Stir in lime zest with chicken and other juices.
Spoon into whole grain tortillas as a taco meat or over brown rice. If desired, serve with cilantro.
Details
Servings: 6
Per serving: 132 calories; 23 grams protein; 2 grams carbohydrates (1 gram sugars); 3 grams fat (1 gram saturated); 64 milligrams cholesterol; 1 gram fiber; 420 milligrams sodium
— Charlyn Fargo Ware is a registered dietitian with SIU School of Medicine in Springfield, Illinois. Contact her at charfarg@aol.com, or follow her on Twitter: @NutritionRd, or click here for additional columns. The opinions expressed are her own.