How we turned healthy meals into the wrong kind of fast food and what to do instead
What’s the first thing that comes to mind when you hear the words fast food? McDonald’s? Wendy’s? Burger King? Yep, those classic out-the-window, side-of-the-highway staples. Most people today understand these options aren’t the most health-promoting, it depends on where you go and what you order, sure, and I do pride myself on being able to find something “healthy” anywhere, so it is possible. But maybe it’s time we rework what we mean when we talk about fast food.
Because here’s the thing. Fast food isn’t just burgers and fries. Standing at the kitchen counter shoveling lunch into your mouth is fast food. Eating while commuting or between meetings is fast food. Eating while distracted, rushed, or standing? That’s fast food too.
Confession time: I’m not always great at this either. I eat in front of my computer for most meals and usually catch the others in front of the TV. I’m working on it, and if any of this sounds familiar, then know that you are not alone.
In our fast-paced world, we’ve unintentionally turned even nutrient-dense meals into the wrong kind of fast food. When we eat without presence, rushing, multitasking, or powering through while focused elsewhere, it doesn’t matter how organic, gluten-free, or veggie-packed the meal is. We’re missing out on the full benefit. There’s more to nourishment than what’s on the plate. That’s why I want us to start a new kind of movement, the slow food movement, and I’m not just talking about low-glycemic options. I mean the act of slowing down to actually eat.
Let’s talk about some small, meaningful shifts we can make. Start with one rule: no eating at the computer. I know, I know. Even if you’re working through lunch or watching a Zoom meeting, even if your phone is tempting you, let’s just start with the computer. That one change alone can have a ripple effect.
Block off lunchtime in your calendar. Seriously. Make an appointment with yourself. When people see that you’re unavailable, it changes expectations. And if you forget and find yourself standing at the kitchen counter, hear my voice in your head: “Jenn said to sit down.” It doesn’t have to be fancy. Pull up a stool. Sit on the floor if you have to. Just. Sit.
Then, before you even take a bite, take three deep breaths. This simple act tells your nervous system you’re safe, which switches you out of fight-or-flight mode and into rest-and-digest. That means your body is now primed to actually digest the food you’re about to give it. Wild, right? From there, engage your five senses. Yes, really. What does the food look like? How does it smell? What textures are in there? Paying attention slows us down and shifts the experience from unconscious fueling to intentional nourishment. Suddenly, you’re in tune with the meal instead of the chaos around it.
Now here’s a big one for digestive health: chew. Actually chew. Most of us barely chew before we’re onto the next bite. Slow it down. What if you didn’t put the next bite in until your mouth was empty? There’s an old recommendation to put your fork down between bites. I think that feels a little aggressive, but if that works for you, go for it. Maybe just try it for part of your meal and see how it feels.
This new kind of slow food isn’t just about eating food that metabolizes slowly, like protein, healthy fat, and fiber, it’s about the process. The act of eating. Slowing down changes how we digest, how we feel after meals, and even how much food we eat in the first place. You might find you feel more satisfied with less, or that you’re more in tune with what your body needs. That’s mindful eating in action.
Let’s also redefine what qualifies as fast food. It’s not just what you grab in a drive-thru. It’s the how of your eating, not just the what. If you’re eating Whole Foods takeout in your car between errands, that’s fast food too. Even a home-cooked kale-and-quinoa situation can become fast food if you’re multitasking while eating it. When we say we don’t have time to sit and eat, that’s often just a story we’re telling ourselves. Truth is, we get more done — and do it better — when we pause, breathe, and give ourselves time to eat.
So maybe try it. Just once this week. Schedule lunch. Sit down. Breathe. Taste. Chew. You might notice a difference in how you feel, how you work, and how your body responds. Then send me a note or DM. I can’t wait to hear your stories. We’re all in this together, and I’ll be right there beside you, chewing slowly, away from my laptop…most of the time.