Mindful eating involves paying close attention to the eating experience—focusing on the taste, texture, smell, and appearance of food. It helps children develop a deeper appreciation for their meals, encouraging them to eat more slowly and mindfully, which can promote better digestion and overall health.

If you’ve noticed, children ask for food when they are hungry, whereas we adults often eat according to our schedules or for convenience. One principle of mindful eating is to eat only when you’re truly hungry. So, check in with yourself to determine if you’re experiencing real hunger or if it’s a false alarm triggered by something else, like stress or tension. This practice helps distinguish between physical and emotional hunger. Now, for the caregivers: children usually know when they are hungry, unless that skill has been unintentionally trained out of them. Also, be mindful not to let your hunger grow too much—it often leads to overeating or eating too quickly.

If you have not read the precursor to this post where we had discussed about mindfulness in general and various options to practice, have a look.

Regular Mindful Eating

While eating, focus solely on that activity. Put your books aside, turn off any screens, and concentrate on your food and the act of eating. You can even share with your kids the process of how food gets to our plates—all the energy, effort, and love that go into making a single bite. Encourage them to appreciate it all. Enjoy each bite, notice the smells, sounds, tastes, textures, and how the food looks and feels in your mouth. This naturally encourages thorough chewing.

After each bite, check whether you’re still hungry or full. Most likely, your child will know when they are full. Do not force them to finish everything on the plate; let them trust their instincts. Forcing can create a negative relationship with food for children. To avoid waste, serve smaller portions initially, and you can always offer more if needed. This not only prevents food waste but also helps our planet by conserving energy and promoting sustainability. It’s a small action with a larger impact. Do not forget to discuss the experience after you finish eating.

That was more of a guide on how to practice mindful eating regularly. Now, here is a more scientific version, based on the actual practice as guided by Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR).

Guided Mindful Eating (published)

In this paper by Joseph B. Nelson, he describes his mindful eating experience with a raisin, guided by Jon Kabat-Zinn, the founder of MBSR. While reading the instructions, I decided to try it myself with a raisin, hoping to experience what Nelson described. Although I didn’t have Kabat-Zinn to guide me, the experience still felt enjoyable—perhaps for the first time, eating something felt like a truly immersive experience. So, if you haven’t followed the link I shared, I hope this summary inspires you to take a look.

Preparation

• Get one raisin and place it in front of you. 
• Imagine that you are new to this planet. This mindset allows you to indulge in the experience without any judgments, expectations, or fear.
• Start by taking deep breaths and relaxing.

Start Feeling the Raisin

• Now, look at the raisin. Pick it up, feel its weight, and examine its appearance, texture, and feel—just as you would inspect a strange new object you’ve never encountered before.
• Smell the raisin and notice any feelings or sensations that arise.
• Roll it between your fingers and try to focus on the sound it makes. My raisin was really small, and I thought I might crush it (training AI might actually be easier than training my mind not to judge or fear! 😄). Despite this, I still managed to listen to it.
• Feel its stickiness after rolling it around.
• At each step, reflect on what you’re feeling about this object.
• Now comes the most interesting part: place the raisin between your lips. Pay attention to how it makes you feel (remember, you’re new to this planet, so keep any thoughts free from previous associations!).
• Gently roll the raisin into your mouth without chewing yet. Let it move around, noticing whether you’re salivating, if you can detect any taste, and what thoughts arise.
• Now, bite into it once and check your thoughts again.
• Continue to chew, noticing how each bite feels. Chew slowly, until the raisin is fully mashed, and then swallow.

Reflect and Discuss

• Finally, close your eyes and reflect on the entire experience. What did you notice? You can even discuss it with your child after doing it together.

I can assure you it will be a one-of-a-kind experience, so I encourage you to give it a try. You can even use this technique when introducing a new food to your child, though they might naturally do it themselves. If you observe closely, babies often approach new foods very mindfully.

Studies Relating to Eating Disorders

A published study involving 88 men and women with eating disorders such as bulimia nervosa and binge eating disorder participated in an 8-week group mindfulness-based cognitive therapy (MBCT) program. The results showed improvements in both cognitive and behavioral symptoms. However, the authors caution that more independent studies are needed to further establish the intervention’s effectiveness and its long-term outcomes. Therefore, if you or a loved one is struggling with an eating disorder, it’s essential to seek professional help and avoid self-treatment.

Like all mindfulness practices, this one also helps build focus, resilience, and self-awareness, which in turn enhances emotional regulation.

Benefits of Mindful Eating for Kids

1. Develops a Healthy Relationship with Food:
   • Mindful eating helps kids become more aware of what they’re eating and why. They learn to eat based on hunger rather than emotions or distractions, fostering a positive connection with food.
2. Prevents Overeating:
   • By paying attention to hunger and fullness cues, children are less likely to overeat. They learn to listen to their bodies and stop when they feel satisfied.
3. Promotes Better Digestion:
   • Eating slowly and chewing thoroughly aids in digestion. It also reduces the risk of stomach discomfort and bloating.
4. Encourages Mindfulness in Other Areas:
   • Mindful eating teaches children the principles of mindfulness that they can apply to other aspects of life, like managing emotions or focusing during schoolwork.
5. Improves Focus and Concentration:
   • Mindful eating reduces distractions, allowing children to focus more on the present moment. This practice can improve their overall focus and concentration in daily tasks.
6. Enhances Appreciation for Food:
   • Engaging the senses and practicing gratitude helps children develop an appreciation for food. They become more curious about different flavors, textures, and where their food comes from.
7. Reduces Stress and Anxiety Around Eating:
   • Mindful eating creates a calm, relaxed environment around food. It reduces stress and anxiety related to mealtimes, making eating a more enjoyable and peaceful experience for kids.

Conclusion

Mindful eating practices offer children valuable life skills that go beyond the dinner table. By learning to listen to their bodies, engage their senses, and appreciate the food they eat, kids can develop healthier, more thoughtful relationships with food. This practice not only supports their physical health but also promotes emotional well-being and mindfulness in other aspects of life. Encouraging mindful eating from an early age sets the foundation for lifelong healthy habits, empowering children to make thoughtful choices about how, when, and what they eat.

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