4 Ways to Teach Mindful Eating to Kids

Physical health starts with the food that we eat and our eating habits. With the rise of childhood obesity, it’s important to teach kids about mindful eating as well as practicing mindful eating activities as a family. Le't’s explore a few ways to introduce children to eating with mindfulness.

1. Eat Without Distractions

Eating mindfully requires our full attention, presence, and participation. When it’s mealtime, limit distractions that might turn our attention away from our food.

Some common distractions include television, smart devices, multitasking, and doing work. Studies have shown that ​distracted eating can lead to overeating. ​[1]

By focusing our attention on our food, we can listen to what our body is telling us. We can listen for clues to tell us when we're satiated and it's time to stop eating. Not only that, but when we focus on our food, we get to appreciate the wonderful flavors, smells, textures, sounds, and colors.

2. Slow Down While Eating

Mealtime is an opportunity to refuel our body and mind, so it shouldn’t be rushed. Rushed eating can lead to overindulging. ​

Digestion is a complex process and it takes time. Did you know that it requires approximately 20 minutes​ for our brain to catch up to our body and feel satiated?

By slowing down to savor our food and express gratitude for our meal, we can minimize overeating and feel more satisfied compared to eating quickly.

3. Be Mindful of Food Talk

The way we speak about food in front of children has lasting impacts on their relationship with food. Labeling food as good or bad could raise fear in children rather than encouraging them to make healthy choices because it's good for them.

Similarly, restricting too many foods can have the opposite effect. Foods that are labeled as “off limits” can seem more appealing to a curious mind. In fact, one study found that restrictive food talk by mothers was associated with emotional overeating in children.​ [2]

Treat Food is Fuel

Rather than framing certain foods as harmful if we choose incorrectly, talk about food as what it is: energy that the body uses to grow big and strong. Remember: having a well-balanced diet is more important than having a perfect diet.

4. Support Children that are Selective Eaters

Encouraging children to make healthier choices is difficult when they are selective about the foods they eat. Studies show selective eating ​may originate in children as early as 0-9 months old if they are not introduced to a spectrum of foods. [3]

Introducing a variety of fruits and vegetables at an early age may encourage children to be more tolerant of different foods.

Furthermore, lessening the guilt and pressure off parents to make their child like certain foods is critical. Julie Reeder, PhD, MPH, MS, CHES, a senior research analyst for the Oregon Health Authority WIC Program, suggests,

​“Rather than jumping to tricks or tips to try to push the child to eat more in quantity or variety, which often backfires, focus on bringing a more holistic notion of a nourishing mealtime to the conversation.​” [4]

Start Teaching Children How to Eat Mindfully

Mindful eating means celebrating the small wins like a child trying a new food, rather than forcing them to eat.

A holistic approach to health starts with physical health, and mindful eating is a simple daily practice that can support our well-being. If we take care of our bodies, then it will leave more room for our minds to be healthy too.