Mindful eating is a valuable skill for kids to learn at a young age. Think about all the habits that have stuck with you from your younger years and how difficult it can be to break them. Mindful eating allows your child to develop the ability to pay attention to hunger and fullness cues.
Below are 5 tips to encourage healthy eating habits and keep your kids engaged during mealtime:
1. Sit down and eat together.
It can be challenging at first, especially if your child normally doesn’t sit down at the table for a snack or meal. Consistently remind your child that “when we eat, we sit down at the table.” This can also be a great way to introduce new healthy foods to your child since they’ll be more likely to eat the same foods as you when they see you enjoying them.
2. No screens at the table.
This includes TV, phones, tablets, toys… anything that will distract from the meal. Distraction-free eating allows kids to learn to enjoy and appreciate the taste of food. It is also easier to eat too quickly and overeat when sitting in front of a screen.
3. Talk about what they are eating and how their bellies feel.
Look: What colors and shapes do you see?
Listen: What sound does your food make?
Smell: What does your food smell like?
Taste: What does it taste like?
Feel: How does your belly feel? How does the food feel in your mouth?
Talk to your child about how the foods they are eating can help make them strong, run fast, and jump high!
4. Avoid eating on-the-go.
This may be the most difficult one for families who are constantly running from Point A to Point B. The trick is to keep other mindfulness practices in play, even when eating a snack in the car. This can be by encouraging your child to eat slowly or think about how their food tastes.
5. Encourage your child to slow down.
Many children will eat quickly in order to get back to a different activity. If you notice your child does this, remind them to slow down and listen to their tummy.
Don’t worry if you’ve never used these practices with your child before; it is never too late to incorporate mindfulness into your eating routine! Your child will thank you later on.