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5-Minute Mindful Eating Activity with your Kiddo(s)

Mindfulness is a term that we usually connect with mental health and well-being. It also relates to eating! Mindful eating helps creates space to focus on the food without distractions. It helps us tune into experiences and physical cues around food. It can help build a balanced relationship with food.

Mindful eating can help build a balanced relationship with food.

Scroll to the bottom for a list of ways to role model mindfulness at your table.

Kids eating at a table
Eating without distractions is a mindful eating technique.

The purpose of the activity is to teach kids how to focus on the characteristics of food. It helps tune into experiences and physical cues around food. Geared to kiddo(s) 4 years old or older but I did this with my 3 year old and it was still a fun activity.

Mindful eating kid activity
Looking at food for mindful eating
Smelling food for mindful eating

Tasting food for mindful eating


Ways to Role Model Mindful Eating

  • When eating, eat. Avoid multi-tasking.

  • Pause to check-in how you are feeling when you are eating or buying food.

  • Eat slowly.

  • Listen to physical hunger cues and eating only until you’re full Identify true hunger and non-hunger triggers for eating.

  • Start a conversation at the table about colors, smells, sounds, textures, and flavors

  • Show appreciation for food.

Click HERE for quick foods for busy families that can be used in the activity.


Disclaimer: All the advice shared here is general information. Consult your doctor for personalized health information. Compiled October, 2020

Sabrina Mastrangelo

Special thanks to Sabrina Mastrangelo, 4th year nutrition student at Ryerson University who did the research for this post.

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