Slow Down & Savour: A Dietitian’s Guide to Mindful Eating

In today’s fast-paced world, eating has become just another task to squeeze in between work, errands, and screen time. But food is more than fuel - it's connection, experience, and nourishment. Mindful eating is the practice of slowing down and bringing awareness to the eating experience. It’s a simple yet powerful tool that can improve your relationship with food.

Eat Slowly

Did you know digestion actually begins in your mouth? Taking time to chew your food thoroughly helps break it down and releases digestive enzymes in saliva. Eating slowly also gives your brain time to catch up with your stomach, helping to prevent overeating.

Try this: Put your fork down between bites and aim to chew each mouthful at least 20 times. Notice how it changes the experience.

Eat Socially

Sharing meals with others isn’t just good for the soul, it helps us slow down. Making the effort to sit down at a dining table, especially with family or friends, brings intention to the meal. You’re far more likely to savour your food, have meaningful conversations, and tune in to your hunger cues.

This is especially important for children. Regular family meals help shape positive eating habits, promote communication, and model balanced eating behaviours.

Avoid Distractions

How often do you eat in front of a screen or while multitasking? When we eat distracted, we miss the sensory experience of our food and often, we miss the “I’m full” signals too.

Try this: Put away phones, TVs, laptops, or books while eating. At work, step away from your desk and enjoy a proper lunch break, ideally outside, soaking in the fresh air and sunshine.

Use the Hunger-Fullness Scale

Mindful eating also means checking in with your body. Are you truly hungry, or just bored, stressed, or tired?

The hunger-fullness scale is a helpful tool to better understand your cues:

Aim to start eating when you're at levels 3–4 (gently hungry),
And stop when you're at levels 6–7 (comfortably full).

Try to avoid the extremes as much as possible — levels 1–2 (over-hungry) or 9–10 (uncomfortably full). Over time, you’ll learn to better recognise and respond to what your body actually needs.

Rating	Physical Sensation
1	Starvation, hunger pains, shaky, light headed
2	Slight pain in stomach, hard to concentrate, lack of energy
3	Beginning of physical signs of hunger, stomach growling
4	Could eat if it were suggested
5	Neutral
6	Satisfied
7	Feel food in stomach
8	Stomach sticks out
9	Bloated, clothes feel tight, sleepy and drained
10	Definitely full, stomach uncomfortable, nauseous, no energy

Try This Mindful Eating Activity

This exercise can help you reconnect with the full eating experience. Choose one small item, perhaps a piece of fruit, a potato chip, or a square of chocolate.

Look: Notice the shape, colour, and texture.
Smell: Bring it to your nose and really take in the aroma.
Feel: Close your eyes. Place the food on your tongue and notice your salivary response.
Taste: Take a bite. Tune in to the sounds and textures as you chew.
Chew: Notice how the texture changes.
Swallow: Pay attention as the food travels down your throat.
Reflect: Silently say the name of the food. Pause and notice how you feel.

It’s a great way to ground yourself and reframe how you think about food, even if it’s just one bite.

Final Thoughts

Mindful eating isn’t about rules or restrictions — it’s about reconnecting. Reconnecting with your body, your senses, and the joy of eating. It’s just another tool to add to your wellbeing toolkit. Start with one meal a day. Sit down, slow down, and savour.

Written by Katie Vickers (APD)