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Warm Up

Helpful Words and Phrases

Listen and repeat.

  1. mindful
    • ex. When crossing the street, be mindful of cars and look both ways.
  2. discomfort
    • ex. After eating too much candy, she felt some discomfort in her stomach.
  3. indigestion
    • ex. My dad takes medicine when he has indigestion after a big meal.
  4. chew
    • ex. Jane was chewing gum while waiting for the bus.
  5. a distraction
    • ex. Mark turned off his phone to avoid distractions while studying.

Article

Read the article below and answer your tutor's questions.

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Experts say eating slowly is just as important as eating healthy foods. Eating too quickly can lead to health problems. Because of this, scientists recommend slowing down and being more mindful when eating.

Finishing a meal in less than 20–30 minutes is too fast. According to Leslie Heinberg from the Cleveland Clinic, the stomach needs about 20 minutes to tell the brain it is full. When people eat too fast, they might eat too much without noticing. In addition, swallowing too much air can cause discomfort or indigestion. Not chewing food well makes it harder for the body to digest. This means the body may not get all the nutrients from food. Some studies even say that fast eaters are more likely to gain weight than slow eaters.

How can people slow down when eating? Avoid distractions, like TV or phones. Heinberg says people eat more when they are not paying attention to eating. Instead, focus on the meal, use a weaker hand, or take water breaks. Even when busy, being mindful of what food tastes and feels like can help people eat at a better speed.

This material was based on an article by The Associated Press.

Discussion

Choose a topic and discuss the questions with your tutor.

Eating Slowly

  • Do you usually eat slowly or quickly? Why? Discuss.
  • The stomach needs about 20 minutes to tell the brain it is full, so eating a meal less than that is too fast. What do you think of this? Discuss.
  • To eat slowly, one should avoid distractions, like TV or phones. Do you usually do something else while eating, like watching TV or using your phone? Why or why not? Discuss.

Mindful Eating

  • What does mindful eating mean to you? Discuss.
  • What do you think makes it difficult to practice mindful eating? Discuss.
  • Besides eating, when is it important to be mindful to stay healthy? Discuss.