Harvard Heart Letter

Slow down and savor the flavor

Eating at a more leisurely pace, what some call mindful eating, may help you eat less.

Thanksgiving kicks off the eating season that stretches until Super Bowl Sunday. It can be a daunting time for anyone trying to lose weight or keep from adding any pounds. University of Rhode Island researchers have a suggestion: slow down.

To test the long-held notion that eating deliberately can help cut calories, the researchers asked 30 volunteers to have lunch twice in a nutrition lab. Each time the menu was the same "" small ditalini pasta with garlic and tomato sauce. On one visit, the volunteers were asked to eat quickly, and used a soup spoon to scoop up the food. On the other visit, they were asked to eat slowly with a teaspoon, taking a break between mouthfuls, and chewing each one 20 to 30 times.

To continue reading this article, you must login.
  • Research health conditions
  • Check your symptoms
  • Prepare for a doctor's visit or test
  • Find the best treatments and procedures for you
  • Explore options for better nutrition and exercise
Learn more about the many benefits and features of joining Harvard Health Online »