Can children practice mindful eating?
Written by
Thomas Wilson
Reviewed by
Prof. William Dalton, Ph.D.Children can definitely engage in mindful eating techniques with adjustments appropriate for their focus level. For example, these techniques foster healthy eating habits from an early age. Meals can be turned into fun learning opportunities! Mindful eating will allow body awareness to develop naturally in kids, and it is a fun way to incorporate nutrition education!
Engaging Activities
- 'Rainbow plate' challenge: Identify three food colors per meal
- Bite counting contests: Who chews their food the most times?
- Texture exploration: Describe foods as crunchy, smooth or squishy
- Hunger thermometer: Use hand levels to show fullness
- Silent first bites: Listen to chewing sounds together
Mealtime Rules
- No electronic devices at the table
- Share one gratitude before eating begins
- Serve food on plates rather than family-style
- Practice 'utensil rests' between bites
- Check hunger levels halfway through meals
The bite counting activities make chewing fun while helping with digestion. Have kids count their chews for different types of food. Count the bites of apples compared to the bites of bread. This is how you determine proper chewing/mechanical breakdown. Kids use different chewing patterns for other foods. Digestion will improve naturally.
Color identification increases sensory awareness while children are eating. Ask them what colors they see on their plate. Tell them three colors from their vegetables. Discuss the change if we cook the colors. This helps kids engage with the food. It develops their observation skills.
Using simple hunger scales helps kids develop awareness of their body signals. A 1-5 scale can be used with 1 indicating "empty tummy" and 5 indicating "really stuffed." Use the scale before and during meals. You can ask kids where they feel hunger. This can help prevent overeating or undereating. You are working with kids to develop intuitive regulation.
Regular practice establishes lifelong healthy habits. Children who eat mindfully maintain better weights. They develop positive food relationships. These skills prevent eating disorders later. Family meals become bonding experiences.
Read the full article: 7 Mindful Eating Techniques You Need Now
