Judy Scott Welden is a consumer advocate, nutritionist, and media spokesperson. She is passionate about bringing nutritious foods to Canadian families and we're happy to have her unique perspective in her series of posts at chickenfeeds.ca.

These days, we often eat on the run and rush through our meals at home and even when we’re supposed to be relaxing at a restaurant.  The problem when we eat too quickly is that we often overeat because we don’t give our bodies the chance to feel full.  That sensation of fullness triggers us to stop eating and consuming calories that add up to weight gain.  Eating quickly usually also means we’re not chewing our food properly and this may cause digestive problems, since chewing is the first step in digestion. So why not slow down and digest?

Taking the time to sit down to eat and really enjoy our food may help improve overall wellness. When mealtime becomes something to look forward to, you are more likely to put extra effort into preparing healthy foods, instead of grabbing less healthy choices for convenience’s sake.  Mealtime can be an excellent opportunity to spend time with family and friends.  Why not prepare meals together?  It not only shares the food preparation workload but communication in the kitchen can also help build better relationships.  It’s true, too many cooks can spoil the broth, but with communication and a coordinated effort, things can run smoothly. Younger kids can help with washing vegetables or measuring out ingredients (who says math isn’t part of the real world?).  Teens can take on a meal each week preparing their favourite foods, or up the adventure and try something new.  It’s a great way to explore different cultures, learn about unusual ingredients or experiment with an unfamiliar fruit or vegetable.  Prepare meals together and take the time to eat together to bring back the enjoyment of healthy food in your home.

Helpful hints:

• Don’t eat in front of the television.  Sit at the table with family or friends and rediscover the lost art of conversation.  Make each meal a social event!
• Chew your food properly.  This forces you to eat more slowly and you may find you develop a new appreciation for the flavours of food.
• Keep food and work separate.  Avoid eating your lunch while working or in class.  Try to make time to get away from your desk and enjoy your meal.
• Try new foods and recipes and excite your taste buds!  To help with meal planning have dedicated food nights like chicken, fish and vegetarian nights, but try different recipes each week.  Visit your local library or go on-line to discover what you’ve been missing.