How can I introduce mindful eating to kids?

Here is a simple activity to have kids engage in mindful eating.

Have the kids act as an explorer and use all of their senses to investigate their food. This activity is great to have them slow down and take notice of every part of the experience.

Enjoy a snack; Have a few different kinds of snacks to choose from.

1. Look - what colors and shapes do you see?

2. Listen - does your food make a sound?

3. Touch - is it smooth, bumpy or rough?

4. Smell - what does your food smell like?

5. Taste - have them put the food on their tongue but don’t let them chew it just yet. Notice how it feels in your mouth. Do you taste anything yet? Start to chew, does the flavor change? How many different flavors are there?

Increase your child’s awareness when eating:

• Have them take a deep breath or take a second to be thankful for their meal before eating.

• Ask them how hungry they are before a meal.

• Allow them to serve themselves, this will allow them to become familiar with appropriate serving sizes.

• Eat without distractions such as the television or computer.Have them put down their fork in between bites.

• Wait 15 minutes after eating to decide if they are still hungry for seconds (it takes about 15 minutes for your brain to register if you’re full or not).