School is out for the summer, and my kitchen has become the neighborhood hub. Drawers and cabinets are always open, the stool is perpetually left out, and snacks are disappearing at an alarming rate. Despite my efforts to set limits, everyone seems to “forget” the rules. I’ve tried lecturing, yelling, and even threatening to clear out all the snacks, but nothing has worked. Before resorting to banning snack foods entirely, I’ve decided to try one last approach: a mindful eating lesson.
My kids are not strangers to mindful eating. We practiced it regularly during the pandemic’s virtual school days, but the habit faded over time. Now feels like the perfect moment to reintroduce mindful eating, this time including the neighborhood kids as well. Before the next kitchen raid, we’ll explore what mindful eating is, why it’s important, and how to practice it. Here's the plan:
Step 1: Understanding Mindless Eating and Its Effects
We’ll start by discussing the addictive nature of some foods, what mindless eating is, and how it affects our bodies. Most kids know that junk food isn’t good for them, but they don’t always understand why. I’ll explain how our bodies process these foods, how they can harm us, and how filling up on junk food keeps us from being hungry for healthier options.
We’ll also talk about how much more we tend to eat when we’re not paying attention and how much less satisfying food becomes when we don’t take the time to notice it. This foundation will help the kids understand why mindful eating matters.
Step 2: Introducing Mindful Eating
Next, we’ll dive into what mindfulness is and how it can apply to eating. I’ll explain the basics of staying present and being aware of our surroundings, then connect that to how we approach food. We’ll discuss how mindful eating can make food more enjoyable, help us feel more satisfied, and make it easier to recognize whether we’re truly hungry or just eating out of boredom.
I’ll also explain how mindful eating helps us recognize when we’ve had enough and how it can lead to healthier, more intentional choices.
Step 3: Practicing Mindful Eating
Finally, we’ll practice. I’ll prepare a variety of snacks—carrot sticks, broccoli, orange slices, raisins, chocolate, crackers, and fruit snacks. Together, we’ll go through the process of eating mindfully:
Check in with our bodies. Are we truly hungry?
Observe the food. What does it look like?
Smell the food. What scents stand out?
Feel the texture. How does it feel in our hands?
Taste the food. What flavors are noticeable?
Notice the body’s response. How do we feel after eating?
Afterward, we’ll discuss their experiences, thoughts, and feelings about mindful eating.
I don’t expect this to instantly resolve our snacking issues, but I hope that with practice and gentle reminders, mindful eating will become a regular habit in our home again. Snacks aren’t the enemy—I want my kids to enjoy treats. My goal is for them to approach food consciously and responsibly, and I believe this lesson will help.
Would you like to try mindful eating with your family? Join the conversation in the Crystal Reiki Wellness Spiritual Community or post a comment below. Share your experiences or tips for teaching mindfulness to kids! Together, we can create healthier habits and more conscious families.