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1. Teach them to recognize hunger cues. Help your child learn to understand their hunger cues by asking them how their body feels when they get hungry. Encourage them to pay close attention to what sensations they feel in their body when they get hungry and ask them specific questions. For example:
- Involve kids throughout the cooking process. Give kids more responsibility for food so they can understand and appreciate it. You can encourage their involvement throughout the process: meal planning, food shopping, prepping meals, cooking, and, if you’re lucky, clearing up!
- Encourage self-regulation. Self-regulation is when we understand and manage our behaviour and reactions to our circumstances. An important part of self-regulation and mindful eating is tuning in with your hunger and fullness cues.
- Use their senses. When kids are aware of the sensory pleasures of food, they’re more likely to feel satisfied. Try a fun activity around using the senses at mealtimes
- Limit distractions. To help with mindful eating, try to remove distractions to our senses to create a positive eating environment. This can be done by eating with the TV off or not allowing phones, tablets, or toys at the dinner table.
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In general, mindfulness calls for presence in the moment. As it translates to nutrition, mindful eating means avoiding distraction and eating with all the senses. In practice, mindful eating involves being aware of what it actually means to be hungry. For example, emotions can often trigger feelings of hunger. Similarly, thirst can often masquerade...
Here are some simple ways to practice mindful eating together as a family: 1. Put away the electronics:Phones and televisions not only prevent children from being aware of how they feel when they are eating, but stop them from looking at their plates and engaging their senses. 2. Sit down to eat together:Again, leaving electronics elsewhere, take t...
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Jun 12, 2023 · 2. Mindful Eating Worksheet. This worksheet is a great way to help kids practice mindful eating, but it’s appropriate for all ages. It opens with a quick reminder of how to eat mindfully: “When you practice mindful eating, think about how your food tastes, sounds, feels and smells.
Apr 6, 2020 · How to Teach Kids About Intuitive Eating. In this post, you’ll learn how to raise your kids to become intuitive and mindful eaters using intuitive eating principles and the A-B-C approach, from a non-diet dietitian (and mom). There are three simple steps in the A-B-C approach: accept, bond, and close the kitchen. Let’s get started!
Apr 20, 2016 · Here is a mindfulness activity from SMArt Kids Practice Mindful Eating: In this activity, we will have the kids act as a scientist 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 apples to choose from.
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How can I teach my family to become more mindful eaters? Next time you are sitting at the table with your kids have them focus on eating mindfully, and keep them in the moment. Discuss hunger, emotional eating, and appetite. Do they know the difference? Try introducing the hunger scale to them, where 1 is most hungry and 10 is being very full.
