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By Heide Kennedy, Arizona Farm Bureau Communications Intern

Whenever we’re trying to improve our health with our diet, some of the factors that we consider are what we’re eating, how much we’re eating, and how much physical activity we get. Those are all great and super important things to consider.

But have you ever thought about the time you are taking to eat? It turns out that the time that it takes you to finish a meal plays a big role in how much you end up eating.

According to registered dietician Abigail Hueber, we should be aiming to make our mealtime last at least 20 minutes. Why such a specific number? Hueber explains that it takes about 20 minutes for our satiety hormones leptin and cholecystokinin to tell our brain that we are full. These hormones begin to be produced the moment that food begins to enter your stomach while the hunger hormone ghrelin is slowly reduced. Waiting till your satiety hormones are telling your brain that you’re not hungry anymore is a great way to prevent overeating and improve your digestion.

Next time you’re sitting down to eat, take your time and don’t rush. If you find it hard to make yourself linger at the table, consider talking to the rest of the people at the table, reading a book or magazine, or trying my personal favorite and doing a crossword puzzle!

For more health-related articles, check out the Fill Your Plate blog!