Most of us eat way too quickly and gobble food down while doing something else - we munch a sandwich at our desk, catch up with the news over dinner or read the paper over coffee and a muffin.

Now there's a new movement underway to re-train yourself to eat slow. Like the Slow Food movement, it's part of the philosophy that food is special and should be enjoyed at leisure to bring out its full satisfaction and flavours.

Eating slowly is one of the most successful techniques to help people lose weight. A recent United States study of 30 women showed that eating slowly helped them to reduce food intake and maximise meal satisfaction scores.

Research shows it takes 15 or 20 minutes for your stomach to signal your brain that it's FULL, so this technique prevents you overeating without realising it. And it aids digestion and de-stresses you. It's simple. Here's how to practice it.

1. Eat with a fork and knife, not your fingers. Pay attention to the food in front of you.

2. Take small bites and chew well before you swallow.

3. Put the fork and knife down between each bite. Have a pause halfway through your meal.

4. Don't eat in front of TV. It becomes "mindless eating" and you don't remember what you've eaten.

5. Don't eat while you walk.

Catherine Saxelby is a nutritionist and author of Nutrition for Life. Get more healthy eating tips at www.foodwatch.com.au