Mindful Eating: How to slow down, tune in and sense when your body is full

In today’s fast paced world, meals are often squeezed in between meetings, eaten in front of screens or on the go. The result? We miss out on the full experience of food and often lose touch with our body’s natural hunger and fullness cues.

Mindful eating is the practice of bringing awareness, presence and intention to the table. Rather than eating on autopilot, it allows us to slow down and pay attention to our food and bodies. 

Why is mindful eating important? 

Mindful eating has been linked to a variety of benefits including: 

✔️ Fuelling our bodies to promote a healthier relationship with food, where eating is guided by internal cues rather than emotional triggers or rigid rules.

✔️ Reducing overeating and cravings by increasing satisfaction with meals, which can support weight management

✔️ Improving digestion by allowing your digestive system to function without competing bodily priorities, and encouraging you to pay attention to your body’s hunger and fullness cues

Here are my top tips to implement mindful eating before, during and after a meal! 

Before the meal: setting the stage

1. Pause and check-in 

Ask yourself; am I really hungry or am I just bored/stressed/thirsty? 

What level of hunger am I feeling right now on a scale of 1 to 10?

This simple reflection can help you eat when your body truly needs fuel rather than relying on habit or emotional triggers. 

2. Serve smaller portions first 

When we are hungry we might overestimate portion size as we tend to ‘eat with our eyes’. Serving smaller portions can prevent overeating. You can always go back for more if you need.

3. Create a calm environment 

Try to limit distraction during meal time when possible - turn off the TV, close your laptop and put your phone aside. Eating in a calm environment allows you to focus on your food and enjoy it without competing distractions. 

During the meal: Fully Experiencing the moment 

1. Eat slowly 

We often finish meals so quickly that our bodies don’t have time to register fullness. Try putting your fork down between bites, taking smaller bites and chewing thoroughly (remember digestion starts in the mouth!).

2. Use your senses 

Eating is an experience that engages your senses. When eating take note of the colours, shapes, smells and texture of the food. Eating becomes more enjoyable when it's a multi-sensory experience!

3. Enjoy your meal!

Take time to appreciate the food you are eating, whether you have cooked it yourself or not! Otherwise you might not feel satisfied after the meal. 

4. Tune into your body

Halfway through your meal pause and ask yourself, Am I still hungry? How satisfied do I feel right now? On average it takes 20 minutes for your brain to register that you are full. Slowing down can help you avoid overeating and instead stop when you’re comfortably full. 

After the meal: Reflection and awareness

1. Notice how you feel 

Do you feel energised, satisfied or comfortably full? Becoming aware of these feelings and noticing how different food and portion sizes make you feel is really important! It allows you to become in tune with your body and can help you make more nutritious choices in the future. 

2. Pause before snacking 

We all love an after dinner snack but before you do, check in with yourself again. Are you hungry? Or are you snacking out of habit? Becoming aware of our habits is an important part of mindful eating. 

Ultimately, mindful eating helps transform meals from a rushed necessity to a nourishing experience that fuels you for your busy days! It’s not about perfection or following strict rules. Rather, allowing you to slow down and connect with the food you are fuelling your body with. 

So, the next time you sit down to eat, try incorporating any of these mindful practices to your meal time, from eating slowly to putting your phone down. Over time, these small steps can make a difference in the way you relate to food and what your body needs!

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The information in this blog is shared for general education and inspiration—it’s not personalised nutrition or medical advice. Everyone’s health journey is unique, and what works for one person might not be right for another. If you’d like support that’s tailored to you, it’s best to chat with a dietitian, doctor, or another qualified health professional.