Mindful Eating Made Easy: A Guide for Families
Are screens making their way to your dinner table? You're not alone. A Lithuanian study found that 22% of children encounter screens daily or at every meal, highlighting the pervasive influence of digital devices.
The antidote? Mindful eating. In this post we capture the benefits of mindful eating by highlighting how it counteracts the risks of excessive screen time. By practicing mindful eating, children limit their screen use and cultivate a healthier relationship with food. This not only promotes physical health but also enhances mental well-being, fostering greater awareness and appreciation of the present moment.
The 4 Benefits of Mindful Eating for your children
By fostering mindfulness during mealtime, you can help your children develop healthier relationships with food. Here's a closer look at the benefits of mindful eating for kids:
1. Avoiding overconsumption.
Cleveland Clinic Psychologist Dr. Susan Albers says “research shows screen time while eating can increase the amount of food you eat by 30 to 60%.”
2. Eating healthfully.
Studies indicate that eating pleasure promotes healthy behaviours, including appropriate portions and nutritious food choices.
3. Eating for nourishment vs. emotional reasons.
One study found that mindful eating reduced reward-driven eating, which is “stress-eating” unrelated to hunger.
4. Opportunities to connect socially.
Social interaction during mealtimes help create positive feelings with eating. Research shows that children who participate in family meals have better self-esteem and are less likely to engage in risky behaviours.
Best Practices for Implementing Mindful Eating in your Family
Embarking on a journey towards mindful eating as a family can be a rewarding and transformative experience. Here's a step-by-step guideline to help you get started:
1. Start the meal with gratitude.
Individuals who regularly express gratitude may experience improvements in overall well-being and psychological health. This can be done silently or verbally, acknowledging the effort that went into preparing the meal, the individuals involved in its production, and the nourishment it provides to the body.
2. Put the screens away.
Research across 17 studies have indicated that children who eat family meals three times weekly without distractions have healthier eating habits. This allows individuals to fully engage in the dining experience, focusing on the flavors, textures, and enjoyment of the food without external interruptions.
3. Prepare to eat slowly and together.
Whenever feasible, aim to eat meals together as a family or with friends. Eating together promotes social interaction, communication, and connection. Consciously increase chews per bite, be patient and work up to longer meal times with your children.
4. No pressure at meal-times.
A study with 243 children (4-6 years old) and their parents in the United States have shown that pressuring individuals to take "just one more bite" can disrupt their natural eating patterns and lead to negative associations with food. Respect your child’s internal hunger and satiety cues, allowing them to eat according to their appetite.
5. Allow children to watch and help you cook.
Research of children 5-7 years old for a food preparation activity in a laboratory setting suggests that children are more likely to eat foods they have helped prepare or foods they are familiar with from involvement in cooking activities. Allowing children to watch and assist in cooking not only teaches them valuable culinary skills but also empowers them to make healthier food choices and fosters a positive relationship with food.
Mindful Eating Activities by Age Group
By introducing age-appropriate activities, you can help your children develop a deeper connection with food and cultivate mindful eating habits from a young age.
Here are some activities tailored for preschoolers, school-aged children, and teenagers:
Encouraging Healthy Eating Environments
By implementing simple strategies, parents can encourage their children to develop a positive relationship with food and mealtimes.
Here are some suggestions to help you create a supportive eating environment for your family:
- Implement or troubleshoot a mealtime structure for your family that includes designated
- Allow them to serve themselves, this will allow them to become familiar with appropriate serving sizes.
- To help children who eat too quickly, encourage them to use their non-dominant hand for eating.
Yoga Poses for Enhanced Digestion
Incorporate these yoga poses into your routine to aid digestion and promote relaxation:
The 5 Senses Exercise with a Grape
Engage your children in this fun exercise to heighten their sensory awareness and make eating a mindful experience.
- Grab a grape and hold it gently in your hand. Note how it feels like. Is it smooth? Rough?
- Look at it closely, noticing its color and any little spots.
- Give it a sniff. What does it smell like?
- Squeeze it softly. Can you hear anything?
- Pop it in your mouth and bite down slowly. Notice how it feels and tastes. Is it juicy? Sweet? Maybe a little sour?
Breathing Before Meals
Practice this simple breathing exercise before meals to promote relaxation and mindfulness:
- Get cozy in your seat or on the floor. Put your hands on your tummy and pretend it's a balloon.
- Take a big breath in, imagining your balloon belly getting bigger.
- Breathe out slowly, like you're letting the air out of the balloon.
- Do this 10 times, or until you feel calm and relaxed.
Takeaways
By integrating mindful eating into your family's routine, you're not just nourishing their bodies; you're nurturing their minds and relationships. It's a small yet significant step towards fostering healthy habits and fostering deeper connections within your family.
