May 29, 2003

Prairie Fare: Slow Down A Little

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Most people "multi-task" in our busy society. Our cars have become mobile offices. Take a look around at other drivers for example. Some people read newspapers, style their hair or apply makeup while driving. Many talk on the phone while driving.

With all the drive-through restaurants, cars are mobile dining rooms, too. About 10 percent of all meals are eaten in cars.

Problem is, when we’re eating and doing other tasks simultaneously, we may miss the pleasure of eating or eat more than needed. Have you ever eaten something and not really tasted it? Have you suddenly found your hand at the bottom of a formerly full box of snack crackers?

It takes about 20 minutes for the stomach to alert the brain that it’s full. You can eat a lot of food in 20 minutes.

Food manufacturers have responded to our need for "instant taste gratification" by formulating foods that are soft and flavorful. They practically melt in your mouth, meaning they contain plenty of fat and added sweeteners.

Enjoying food – really tasting it – is one of the major tenets of the "slow food movement" begun in the 1980s by an Italian writer. Today there are more than 65,000 members in 45 countries. Proponents believe that meals are meant to be enjoyed not only swallowed. They also encourage more self-preparation of foods.

It’s easy to eat just because food is "there." Try listening closely to your body’s cues of hunger and satiety. By slowing down and savoring food’s textures and flavors, you will get more satisfaction from eating.

Dietitian Karin Kratina developed a hunger and satiety scale to help people gauge their eating patterns. Think about this scale next time you eat. Did you start at "level 1" and end at "level 10"? Perhaps small snacks during the day would help you start at a level 3 and end at level 7.

0 = Starving and beyond.

1 = You are so hungry you want to order everything on the menu.

2 = Everything on the menu begins to look good. You may be very preoccupied with your hunger.

3 = You are hungry, and the urge to eat is strong.

4 = A little hungry. You can wait to eat, but you know you will be getting hungrier soon.

5 = Neutral. Not hungry, not full.

6 = No longer hungry. You sense food in your belly but you could definitely eat more.

7 = Hunger is definitely gone. Stop here and you may not feel hungry again for 3-4 hours.

8 = Not uncomfortable but definitely have eaten a belly full.

9 = Moving into uncomfortable.

10 = "Thanksgiving full." Very uncomfortable, maybe even painful.

Are you hungry for a colorful, crunchy salad? Slow down to enjoy its delicious taste and texture.

Cauliflower – Broccoli Salad

3 c. raw cauliflower florets
2 c. raw broccoli florets
1 c. raisins
1/2 c. sunflower seeds
1/4 c. diced onion
2 unpeeled red apples
7 strips bacon, crisply fried and drained well

Dressing
1 1/2 c. low-fat mayonnaise
1/2 c. sugar
1 Tbsp. cider vinegar

In large bowl, combine all salad ingredients except bacon. In small bowl, combine dressing ingredients. Toss salad with dressing. Add bacon just before serving.

Makes 12 servings. Each serving contains 230 calories, 14 grams fat and 27 grams carbohydrate.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu

[Editors: We’ve updated the illustrated column identifier for Julie Garden-Robinson’s Prairie Fare column. If you’re using an older version or if you would like to use the identifier, please download this printable EPS file. Prairie Fare (142 Kb eps file)]