It is not only what we eat, but how we eat that can affect how we feel. How often do you just go through the motions of quickly eating without really stopping to savor the moment and considering the special attributes of the food?
When we rush and inhale our food mindlessly, we can feel anxious and experience some physical health issues like an upset stomach. On the other hand, eating mindfully as a family can help us reduce stress, maintain healthy diet habits, and improve our relationships. It also gives us the space to appreciate the delicious, nutritious treats that come from the earth.
What Is Mindful Eating?
So, what is mindful eating? According to the Center for Mindful Eating, this practice allows us to realize the positive, nurturing opportunities that can come from preparing and eating food. Instead of shoving food into our mouths and never really thinking about it, mindful eating awakens us to an entirely new experience with food. We can take a moment to savor and truly enjoy what we are eating.
How Children Can Learn Mindful Eating
We can introduce some simple activities at mealtime so that our children can slow down and eat mindfully.
- Invite your children to help prepare a meal. Focus on the range of colors of ingredients and how they smell and feel. Talk to them about the changes in foods when they are cooked, such as boiling vegetables to make them softer.
- Eat together as a family at the kitchen table and engage in positive, interactive conversation.
- Ask children to use their five senses to describe the food on their plates: color, texture, smell, taste, sounds as they chew.
- Talk about where the food comes from, such as farming, fishing, or your own garden.
- Consider taking a meal outdoors to soak in the nature while you eat. This could be on your balcony, out on your back patio or deck, or head over to a local park for a picnic.
- Lead a mindful eating exercise, such as this one with an orange. You can adapt this process to any type of food.
- Start by holding an orange in your hand. Roll it around. Touch different parts of it. Notice how it feels. Is it hard or squishy? Is it smooth or rough?
- Inhale the fruit’s scent. What does it smell like? Do different parts of the fruit have different smells?
- Look at the fruit closely and from various angles. What colors do you see? Is the skin smooth or bumpy? What shape is it? What does it remind you of?
- Slowly peel your orange, paying attention to how it feels in your fingers. Notice the juiciness, wetness, and any distinctions between how the inside and outside feel.
- Take a whiff of the inside of the orange. Does it smell differently now that it is peeled?
- Now it is time to taste the orange. Take a slow bite and notice how it feels on your tongue, on the inside of your cheeks, and against your teeth. How would you describe the flavor? Sweet, sour, bitter, etc.? Notice the texture of the piece of orange in your mouth and any juiciness as you chew it. Does it take much effort to chew it? Take your time and be mindful as you chew, taste, smell, and feel each bite of your orange.
- Have fun reflecting on this experience together.
Remember These Five Steps
During the Mrs. Mindfulness Summit, Dr. Susan Albers of the Cleveland Clinic, an expert on mindful eating, suggested a five-step program for changing the way we eat. She gave a clever quote for each step so we can easily remember them.
- Sit down: “Only eat off your feet”
- Chew slowly: “Pace, don’t race”
- Savor food and take mindful bites: “We eat…just eat”
- Simplify and place healthy foods in accessible places: “In sight in mind, out of sight out of mind”
- Smile between each bite and take a pause: “Take a breath to manage stress”
How have you incorporated mindful eating into your family meals?
This is great information. Thank you!
Thank you for the information. I do agree with you about mindful eating with the family and friends.
What great tips! I’ve always involved my kids in preparing meals and asking for their ideas. I love the 5 steps! “Pace, don’t race.” Lovely article!
I like these steps on more mindful eating, thank you! I especially like the idea of savoring the food and taking our time while we eat.
I am always the last to finish my meal as I take the time to chew properly and want to enjoy what I am feeding my body. I read years ago, to put your fork down between bites, which will help you slow down.
I agree with you about teaching kids to eat mindfully. Great post!
Great tips! Lately I’ve been trying to focus more on mindful eating. We all rush about far too much in life and should slow down a bit!
This is such a valuable lesson for our children, and ourselves too. One of the rules we have in our house is NOT to watch TV or any devices during family mealtime so everyone can be more mindful of the food. Thanks for sharing!
This is such a great post! I love mindfulness because it csn be incorporated into every aspect or a person’s life. Love all the tips you provided. Very informative.
Thanks for sharing.
Wow! I didn’t know that how we eat affects our health too. Great info!…I am very fond of the five steps
I love this post. It’s such a shame how quickly people eat fast food while racing around from one activity to the next. I make a big deal about healthy meals and prepping together in my house and I think it’s a great skill to teach kids.
What a great post! I was very far from mindful eating during the first year of parenthood – got to gobble meals before the baby wakes up. Today, I try to have breakfasts and dinners together with my kid: this is some sort of ritual to strengthen family bonds. It also helps my daughter find the right pace of eating and focus on the process.
I think this is such a useful post 🙂 Thanks for sharing these easy-to-implement tips & tricks. I think I can add a few to my eating routine/habits too 🙂
xoxo Annaleid
http://www.actuallyanna.com
I really love this. Mindful eating is so important but something many often forget. There’s nothing better than a lovingly prepared meal at the dinner table. Thanks for sharing,
Love this! Eating mindfully has always been hard for me, since I wasn’t taught this as a child. Especially when I’m eating with other people, because when I’m focused on the conversation I eat faster out of anxiety. It’s a whole journey!
I can totally relate. I find it much harder to eat mindfully out in a restaurant with others. It’s much easier at home for sure.
This is really interesting information.
Great tips! It’s crazy how we just eat without taking the time to savor and be grateful for the food we have.
I did not have mindful eating years ago which is bad
Mindful eating is such an important tool to maintain a healthy lifestyle. I learned that the hard way as an adult, but it has made such a great difference in how I approach food.
Thanks for sharing. I tend to overeat.
~Michelle
https://michellescrazybusylife.net