Teaching Kids Mindful Eating During the Holidays

The holidays are a time for indulgence, but they can also be a time for mindful eating. This article provides parents with simple, non-restrictive ways to teach their kids the lifelong skills of moderation and appreciation for food. Learn how to ditch the clean-plate club, involve children in holiday cooking, and use an ‘and’ not ‘or’ approach to encourage balance. Start a new tradition this year by giving your children the gift of a healthy relationship with food and their body.

The holidays are a special time, especially if we are lucky enough to spend them with family and friends we love. The holidays are also synonymous with eating – delicious, rich foods and sweet treats. While many of us adults expect to indulge in foods reminiscent of our childhoods, as parents, the holidays present an opportunity for families to create new traditions where health and delicious food go hand in hand. This blog highlights how families can encourage more mindful eating during the holidays. 

First and foremost, we don’t believe in deprivation when it comes to food, but rather being more mindful eaters.

The holidays are a perfect opportunity to teach children about gratitude and moderation. It’s not about restricting fun, but about guiding them to listen to their hunger cues and appreciate the food they eat, rather than just consuming it out of habit or excitement.

Here’s how you can encourage mindful eating in your children this holiday season:

1. Tune In to Hunger and Fullness Cues

Before a meal or snack, ask your child:

• “How hungry are you right now?” (You can even use a simple scale from 1-10.)

And then during the meal, ask them:

• “Are you starting to feel full?” Asking helps them connect physical sensations with their eating patterns. We discourage requiring a child to finish their plate before they are excused and instead pay attention to when the body says it is full. 

2. Slow Down and Savor

The holidays can be hectic, but mealtimes don’t have to be.

• Encourage Chewing: Remind kids to chew their food thoroughly and put their fork down between bites.
• Engage the Senses: Talk about the food – “What do you smell? What colors do you see? What does it feel like in your mouth? What flavors do you taste?” This brings awareness to the experience.
• Limit Distractions: Turn off screens and put away toys during meals. Make mealtimes a dedicated time for food and family connection.

3. Emphasize Balance, Not Restriction

Instead of labeling foods as “good” or “bad,” focus on promoting balance.

• “And” Not “Or”: Encourage them to enjoy a holiday cookie and a serving of roasted vegetables.
• Prioritize Nutrient-Dense Foods: Offer healthier options first or alongside holiday favorites. Fill plates with protein, fruits, and vegetables before diving into desserts.
• Planned Treats: Instead of grazing, designate specific times for holiday treats. “We’ll have gingerbread cookies after dinner.” This helps manage constant availability.

4. Involve Them in the Process

Kids are more likely to be mindful and try new foods if they’re involved.

• Holiday Cooking: Let them help stir, measure, or decorate. Ask them to select a dish they’d like to see on the menu.
• Grocery Shopping: Talk about choosing healthy ingredients for holiday meals. For example, instead of buying canned cranberries, show kids how to make it using fresh cranberries.
• Setting the Table: Make mealtime a special event that they contribute to.

5. Be a Mindful Role Model

Children learn by watching. When you practice mindful eating, they’re more likely to follow suit. Show them how you listen to your body, savor your food, and enjoy meals without overindulging.

By teaching mindful eating, you’re giving your children a gift that will last a lifetime – a healthy relationship with food and their bodies. If you have concerns about your child’s diet or nutrition and want support, we encourage you to schedule an appointment. Together we can help your child have a healthy and enjoyable relationship with food, fueling the many adventures they will take as they grow.