Registered dietitian Shanthi Appelo is sharing strategies for parents to help their children practice mindful eating during National Nutrition Month in March.
Appelo, a registered dietician with Blue Cross Blue Shield of Michigan, says the relationship individuals develop with food during childhood establishes a foundation for habits later in life.
Mindful eating involves focusing on internal cues and sensory details, such as how food looks, smells and tastes. The practice is intended to improve digestion and weight management by helping individuals better recognize when they are full.
The practice of intentional eating relies on understanding the communication between the stomach and the brain. Shanti Appelo noted that there is a delay in how quickly the body processes these signals. “It takes about 15 to 20 minutes to recognize that you’re full for your brain to understand from your stomach, through communication that, hey, I’m done now,” Appelo said. She added that when people eat too quickly, they tend to overeat because they do not give their bodies enough time to register satiety.
Distractions during meals can further disrupt this process, particularly the use of electronic devices. Research from the American Academy of Pediatrics has linked eating in front of a television to a higher risk of obesity in children. Appelo emphasized that even passive screen usage can be detrimental to mindful habits. “Even if we have phones that are in the background or the TV is playing in the background or, even without sound, that can be distracting,” Appelo said. She recommended sitting at a table rather than a couch to encourage better posture and more focused chewing.
To foster a mindful environment, parents are encouraged to act as role models by putting away their own screens and being present during the meal. Families can begin a meal by taking deep breaths together to help everyone focus on the moment. Appelo suggested engaging children in conversations about the sensory aspects of their food, such as its texture, flavor and smell. Teaching children to take smaller bites and savor the experience helps them stay connected to their internal hunger cues.
Appelo also cautioned parents against the traditional “clean plate club” mentality, which she said can teach children to ignore their body’s signals. “Something that we don’t want to do is pressure kids to clean their plate, right? It tells them that they should ignore their own internal cues,” Appelo said. Instead of forcing children to finish a large portion, she suggested starting with smaller servings and waiting the recommended 20 minutes before offering more food.
These strategies are also applicable to adults who may have busy schedules or eat while working. For those who cannot have every meal mindfully, Appelo suggested setting a goal to have at least one intentional meal per day. This could be breakfast before the day starts or lunch during a break, depending on when a person can best find a moment to focus without distractions.
