The Stages of a Meal: Before, During and After

Before the meal (Cephalic Phase)

The cephalic phase of the meal refers to physical and mental preparation for eating. It is essential to stimulate digestive processes and improve the experience of the meal.

1. Create an appropriate atmosphere:
   • Prepare a quiet environment without distractions.
   • Set the table neatly and make it welcoming.
2. Visualize the meal:
   • Think about what will be eaten, observing food and appreciating its appearance and smell.
   • This process stimulates the production of saliva and gastric juices.
3. Relax before eating:
   • Take a few deep breaths to reduce any tensions and promote calm.
4. Prepare yourself mentally:
   • Set an intention to eat slowly and mindfully.

During the meal

This phase is crucial for mindful eating and good digestion.

1. Eat slowly:
   • Chew each bite at least 15-20 times to promote digestion and increase the perception of satiety.
2. Focus on food:
   • Avoid distractions such as a smartphone or the television.
   • Appreciate the flavors, aromas and textures of the food.
3. Use appropriate portions:
   • Eat small amounts at a time and serve moderate portions.
4. Listen to body signals:
   • Stop when you feel satisfied, before becoming overly full.
5. Drink in moderation:
   • Take small sips of water or other unsweetened drinks.

After the meal

The post-meal period is when the body begins to digest and absorb nutrients. Some behaviors can optimize this phase.

1. Avoid intense activities:
   • Do not do intense physical activity immediately after the meal to avoid hindering digestion.
2. Take a short walk:
   • Walking for 10-15 minutes helps stimulate metabolism and promotes digestion.
3. Active rest:
   • Sit upright or lie down in a slightly reclined position to relax without interfering with digestion.
4. Hydration:
   • Wait about 30 minutes after the meal before drinking water to avoid diluting the gastric juices.
5. Reflect on the meal:
   • Think about what you ate and how you felt to improve the future eating experience.

Following these steps, the relationship with food becomes more mindful, improving both physical and mental well-being.