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Mindful eating: 8 steps for children to learn to eat mindfully

Mindful eating: 8 steps for children to learn to eat mindfully


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The term mindful eating is on everyone's lips today, and it is synonymous with the habit of consciously eating what is eaten, basically respecting the needs of the body and avoiding bingeing. It sounds complicated, but it is not so complicated, we can explain and make our children participate in the method with some very simple advice. These are 8 steps of mindful eating for children to learn to eat mindfully.

1- To start, before eating, we will all ask ourselves a question together, are we hungry? With the different responses, we will be able to establish schedules that are adapted to all members of the family unit. Detecting hunger early is key. Children will have to learn it and not wait until they are "starving." It can be helpful to offer food regularly, at least initially, until you are able to establish schedules and routines.

2- Once the child is able to recognize if he is really hungry, he should learn to listen to your stomach. By paying attention to signs of hunger and satiety, observing them before, during and after eating, they will be able to learn when and how much to eat at each meal.

3- Another of the steps of mindful eating so that children learn to eat consciously goes through set the table, children can participate, and so we put ourselves in the background, let's eat.

4- The time of the meal must be respected, you have to eat sitting down a monthto. We adults may eat at work, and children at school, but for dinners, and for weekends, we must use the dining table and identify it as our place of food. In addition, we must eat without doing other activities, do not put toys on the table, or mobile phones and above all the television is not turned on, we are going to use all our senses to eat.

5- Before we start eating we will establish a relaxation routine, we breathe and let out the air a couple of times to forget what we did before and focus on what we are going to do now, eat.

6- When the plate is placed on the table, we encourage the child to observe what is in him, containing? What colors can we see? what does it taste like? What flavors can we detect? Are there different textures? What flavors and textures do we like the most and which ones the least? Thus, children will be aware of the sensations they experience through the different colors, textures and flavors of each dish.

7- As not all of us receive the satiety signal at the same time, we must respect our children's times. We must give them time to experience sensations and to decide when they have finished, we should not eat quickly but consciously and chewing well. Usually no more than 20-30 minutes are needed, even some children will have enough with less.

8- When you finish eating, we get up and clear the tableWe are already satisfied so, until the next meal - when we feel hungry again - we are done. In this way, we avoid continuing to eat or peck unnecessarily.

With these tips, you can now put mindful eating into practice at home or teach your children to eat mindfully.

You can read more articles similar to Mindful eating: 8 steps for children to learn to eat mindfully, in the Infant Nutrition On-Site category.


Video: 7 Minute Mindful Eating Meditation (June 2022).