Change Your Life for the Better with a Slow Food Pleasure Diet

Change Your Life for the Better with a Slow Food Pleasure Diet 4 - Copy

By  Carolanne Wright

Contributing Writer for Wake Up World

Enjoying an unhurried  meal may have more advantages than previously thought. In a world of increasing speed, the idea of leisurely savoring  a bite to eat can  seem just plain crazy. But ancient wisdom, modern  science and a grassroots movement have all come to the same conclusion: eating mindfully is good for us.

Mindful Eating – The Pleasure of Leisure

Epicurus (b.341 BCE) is most famously known for his freewheeling indulgence of pleasure. Founding  a school in Athens called the “Garden,” he has long been associated with gluttony and excess. Nevertheless, the reputation of Epicurus  isn’t entirely accurate. He did advocate a life of intelligent pleasure, which was coupled with the wisdom that simplicity will bring the greatest joy. Jules Evans of Philosophy For Life explains:

“Epicurus said that, for each belief or action, we should consider the pleasure it will lead to, and the pain, and then ‘measure the one against the other’. Some activities lead to a short-term spike in pleasure, such as heavy drinking, but ultimately lead to pain, in the form of hangovers, sick bodies and damaged relationships. We should restrict our desires to what is necessary and easy to attain, Epicurus says. So actually, contrary to the popular image of Epicureans as libertines, Epicurus and his followers lived quite austere lives, following a simple diet and not having many possessions.”

As part of a Epicurean way of life, the philosopher heavily advocated slowing down and living in the present — including how we eat. Regardless of how simple a meal may be, when we take a moment to breathe and focus on the moment, our pleasure will increase subtantially. Compare this with powering down a sack meal from Burger King as we frantically drive to our next stress-fueled activity. Not only is savoring the textures, taste and aroma of our meal more pleasurable, but research has shown that our health can benefit too.

The Science Behind a Leisurely Meal

Not surprisingly, when we eat slowly, we consume less food and calories overall — which can help us maintain a healthy weight and avoid health issues down the line.

Change Your Life for the Better with a Slow Food Pleasure Diet 2Research published in the Journal of the Academy of Nutrition and Dietetics  found that by taking more time to chew, meal size was reduced in normal weight, overweight and obese participants. The randomized cross-over trial included 18- to 45-year-old adults and established a baseline of food chew rate for each person. Participants were asked to chew each portion of food within a certain percentage of their baseline number of chews. The research team discovered that “[f]ood intake in the sessions with 150% and 200% of their baseline number of chews was reduced significantly, by 9.5% and 14.8%, respectively, compared with the 100% session.”

Subjective appetite at meal termination was also taken into account. The team  concluded that increased  chewing during a meal lowered  food intake and can potentially be applied as a behavioral strategy for body-weight management.

But this isn’t just about chewing our food throughly and reducing intake. When we add a degree  of mindfulness, we are able to appreciate our meals more fully.

The Joys of Mindful Eating

Thich Nhat Hanh, a Vietnamese Buddhist monk, believes that we can look at food in a way which  connects us to everything. We can name each dish, while valuing the time and care that went into the meal. We can give thanks for wholesome food that is free of harmful additives, toxins and  GMOs. Likewise, we can feel gratitude for the farmers and others who made the food possible. In Buddhist practice centers, it’s commonplace to enjoy meals in silence, fully engaging all the six senses without distraction. For most people, however, a good start is to simply turn off the television, the laptop and the cell phone.

Change Your Life for the Better with a Slow Food Pleasure Diet - MemeThich Nhat Hanh also advises that food be served in modest portions and that we savor small bits by chewing thoroughly. It’s helpful to put your eating utensils down between each bite. Notice your breath and don’t rush. Conversations should focus on topics which foster gratitude and connection to the food and each other. Vegetarianism and purchasing local foods is  also recommended.

For further details about the principles behind mindful eating, have a look at this excerpt from Thich Nhat Hanh’s book, “Savor.”

A Global Grassroots Movement

In a similar spirit, a movement which began in the late 1980s also encourages slowing down and appreciating our meal. In response to a proposed McDonalds at the Spanish Steps in Rome, Slow Food was born with the intent of  defending regional tradition, gastronomic enjoyment, good food and a slow pace of life. Today, with a membership of over 100,000 people around the globe, each local chapter organizes events in their community — including simple shared meals and tastings, visits to local producers and farms, film screenings/festivals, taste education classes for children and adults, promotion of farmers’ markets and supporting international campaigns. An organization for good, clean and fair food,  Slow Food is all about uniting “the pleasure of food with responsibility, sustainability and harmony with nature,” declares founder and president Carlo Petrini.

To find a chapter near you or to become involved, visit Slow Food International for more information.

Article sources:

Previous articles by Carolanne:

About the author:

Carolanne Wright

I’m Carolanne — a writer, chef, traveler and enthusiastic advocate for sustainability, organics and joyful living. It’s good to have you here. If you would like to learn more, connect with me at or visit


If you've ever found value in our articles, we'd greatly appreciate your support by purchasing Mindful Meditation Techniques for Kids - A Practical Guide for Adults to Empower Kids with the Gift of Inner Peace and Resilience for Life.

In the spirit of mindfulness, we encourage you to choose the paperback version. Delve into its pages away from screen glare and notifications, allowing yourself to fully immerse in the transformative practices within. The physical book enriches the learning process and serves as a tangible commitment to mindfulness, easily shared among family and friends.

Over the past few years, Wake Up World has faced significant online censorship, impacting our financial ability to stay online. Instead of soliciting donations, we're exploring win-win solutions with our readers to remain financially viable. Moving into book publishing, we hope to secure ongoing funds to continue our mission. With over 8,500 articles published in the past 13 years, we are committed to keeping our content free and accessible to everyone, without resorting to a paywall.