Have you ever scraped the bottom of the bowl for your next bite only to discover there isn’t any left? Or felt the empty bottom of the chip bag as you were zoning out on the couch? Do you ever find yourself snacking simply because you’re bored, tired, or anxious? If so, it may be time to consider mindful eating.
Eating mindfully means paying attention to what you eat, how you feel, and why you’re eating. It helps you enjoy your meals, improve your health, and build a better relationship with food. By focusing on hunger and fullness rather than emotions, mindful eating can lead to long-term benefits for both physical and mental well-being.
Did you know WIC-approved foods like fruits, vegetables, whole grains, and proteins are great for practicing mindful eating? Let’s explore how to make this a part of your family’s everyday routine.
Before eating, ask yourself:
“Am I hungry right now?”
“How full am I?”
This can help everyone tune in to hunger and fullness cues. If you’re not sure, try using a hunger scale from 1 (very full) to 10 (very hungry).
Turn off the TV and put away phones or toys during meals. Eating at the table as a family helps everyone focus on their food and each other.
Encourage small bites and thorough chewing. For example, take time to enjoy the crunch of an apple or the creamy texture of yogurt.
Serve meals and snacks on a plate or in a bowl rather than eating directly from the bag or box. This helps with portion control and prevents overeating.
After meals, talk as a family about how certain foods affect your mood and energy. For instance, notice how a hearty oatmeal breakfast helps your child stay full and focused at school.
Take a moment to talk about the colors, flavors, and textures of your food. Teach your children about where their food comes from and how their fruits and vegetables are grown. This can help children appreciate whole foods.
Mindful eating isn’t about being perfect—it’s about paying attention. Start small by practicing one or two of these tips at your next meal. Over time, these habits can create a healthier, happier relationship with food for you and your family.
How will you try mindful eating this week? Share your favorite ways to enjoy WIC foods with your little ones!
Amanda Hojnacki
Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337/ds17-0015. PMID: 28848310; PMCID: PMC5556586.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5556586/
Brighter Bites. Mindful Eating.
https://brighterbites.org/wp-content/uploads/2020/05/Mindful-Eating.pdf