Teaching Kids to Eat with Intention, Not Distraction

Eating mindfully is associated with many different benefits, including satiation, weight management, better digestion and a healthy relationship with food. 

Teaching children how to eat intentionally can help provide them with a lifetime of healthy habits when it comes to food, giving them physical and mental health benefits. 

Here are tips for parents to instill mindful eating habits in their children. 

What is mindful eating? 

Mindful eating is a practice of focusing on the experience of eating, internal cues and sensations and thoughts about food without judgment, according to the Harvard P.T. Chan School of Public Health. This includes: 

• Noticing how the food looks, smells and tastes 

• Chewing slowing and savoring flavors 

• Acknowledging how food feels in the body 

• Noticing getting full and satisfied from the meal 

Eating with intention is associated with a higher quality diet with more fruits and vegetables, smaller serving sizes and lower levels of overeating, per Harvard. A healthy diet is key in preventing chronic conditions such as heart disease and Type 2 diabetes. Mindful eating is also connected to better mental health and a healthy body image. 

On the other hand, eating while distracted by screens, work or driving can lead to larger portion sizes, binge eating, anxiety and eating more ultra-processed, calorie-dense foods. These can lead to an increased risk of chronic health conditions. 

Tips for mindful eating for children 

Developing a healthy relationship with food can start from a young age. Parents can help teach their children how to eat mindfully by practicing consistently. 

Here are tips for mindful eating: 

Parents can start with practicing mindful eating and demonstrating how to their children. This includes putting screens and distractions away and being present for the meal. 

Take a few deep breaths together before a meal to encourage everyone to focus on the moment and express gratitude for the meal. 

Offer children healthy meals with vegetables, lean protein and whole grains. Talk about the foods, including what children see, smell and taste as they eat. Teach them to take smaller bites and savor the experience of a good meal. 

Eat slowly rather than rushing through the meal. It can take 15 minutes to feel full, and eating quickly can lead to overeating. 

Allow children to stop eating when they are full instead of making them clear their plates. Pressuring kids to clean the plate teaches them to ignore their own internal cues. Allowing children to eat to satiety helps them learn to respond to their own physical hunger cues, according to the American Academy of Pediatrics (AAP). Parents can start with smaller portions and then offer seconds if the child wants more, but wait 15 minutes to see if they are still hungry. Also, parents could allow children to serve themselves to learn how to manage portion sizes. 

Eat as a family. Family meals are linked to better health outcomes for children, including lower risk of disordered eating, anxiety and substance abuse. Involving children in meal preparation, giving them age-appropriate tasks, can help teach them cooking skills and a love of good food. 

For a longer-term project, plant a garden or grow fruits, vegetables and herbs in pots. Involving children in growing food can increase their appreciation and excitement for healthy foods. 

The importance of screen-free meals 

Eating in front of the TV or a phone can lead to overeating. Children who eat in front of the TV are at higher risk of obesity, according to the AAP. 

Even the presence of phones or a silent TV in the background are distracting. Making meals screen-free and eating at the dinner table rather than on a couch are easy ways to aid mindfulness during meals.  

Shanthi Appelö is a registered dietitian and health and wellness spokesperson at Blue Cross Blue Shield of Michigan. For more health tips and information, visit AHealthierMichigan.org.