Mastering Mindful Eating: How to Tune into Your Body’s Needs

About Nicole

Nicole is an Accredited Practising Dietitian and Exercise Physiologist with over 17 years of experience working in Australia and the United Kingdom. She is committed to helping individuals enhance their health, and has specialised in chronic disease and weight management, gut health and mental health.

She is passionate about helping people develop lifelong habits and sustainable health changes, and with two young children, understands the challenge of balancing work, life and health goals!

What is Mindful Eating?

Mindful eating is about tuning into your body’s natural hunger and fullness signals—something many of us have forgotten how to do. It also helps us recognise what triggers eating when we aren’t truly hungry.

By bringing awareness to your eating habits, you can develop a more peaceful and satisfying relationship with food. This means slowing down, noticing why and how you’re eating, and truly listening to your body’s needs. The process is simple, but it takes practice. Here’s how you can get started.

Steps to Eat More Mindfully

1. Stop, Breathe, and Check Your Hunger

Before you eat, take a deep breath and ask yourself, “How hungry am I?” Try rating your hunger on a scale from 1 to 10, where 1 is starving and 10 is uncomfortably full. If you aren’t truly hungry, reflect on what you’re feeling—stress, boredom, or habit may be prompting you to eat unnecessarily. Use a food tracker or a journal to record your hunger levels and emotions before eating.

2. Slow Down and Eliminate Distractions

Step away from screens and other distractions.

Research shows that distracted eating can lead to consuming 50% more kilojoules and eating more later in the day. Sit down at a table, focus on your food, and make mealtime a dedicated activity.

3. Engage Your Senses and Express Gratitude

Before taking your first bite, take a moment to observe your meal with all your senses.

Notice the colours, aromas, and textures of your food. Expressing gratitude—whether for the meal itself or the people you’re sharing it with—can boost mental wellbeing and enhance your dining experience.

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4. Chew Slowly and Thoroughly

Take small bites and chew your food properly.

A simple way to slow down is to put your utensils down between bites. This gives your body time to register fullness and prevents overeating.

5. Savour Every Bite

Mindful eating is about enjoying food without guilt.

Focus on the flavours, textures, and sensations in your mouth. Whether it’s a nutrient-dense meal or an indulgence, savour it fully and appreciate each bite.

6. Check Your Fullness Levels

Monitor your hunger and fullness throughout the meal.

Aim to stop eating when you feel satisfied, not stuffed—this usually falls around a 5 or 6 on the Hunger & Fullness Scale. Learning to recognise these signals helps you find balance and prevent overeating.

Ready to start your journey?

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^#Individual results vary.