Healthy Eating Made Easy: Tips Every Parent Needs to Raise Mindful Eaters

By Supreme Works - Dec 18th, 2024

Photo by cottonbro studio

Raising thoughtful eaters is about fostering a positive, mindful relationship with food. Not having to be restrictive about what food they can eat, and not labeling what is bad or good can make eating less stressful. Helping them learn their body cues for when they are hungry or full. Learning to try new foods, realizing they may not prefer this specific food, and looking for alternatives. Giving them these tools can help the children learn about their eating habits and connect better with their bodies when they are full and how to respond to that. This can lead to better self-esteem and confidence in an important part of their lives. Here are practical tips to help your children develop thoughtful eating habits that can be helpful in their future with food.

Avoid Banning or Excluding Certain Foods

It’s unrealistic to completely avoid less nutritious foods, even if we try to pick ourselves the best options at the store. The process by which our food is made and produced makes it more of a trial to find the right foods, and even then it might not be available to everyone. Banning treats entirely can make them more appealing, which could lead to sneaking food. Instead of forbidding treats, encourage balance by incorporating a variety of foods into their meals.

This teaches children that all foods can fit into a healthy diet when eaten in moderation. This approach reduces cravings driven by restriction and helps children learn moderation. In addition, learning which options of food may be better for them overall over others.

Actionable steps:

• Serve treats occasionally without making them seem forbidden.

• Talk about how all foods have a place in a balanced diet.

• Avoid using restrictive language like “We never eat that.”

Skip Food Labels Like "Good" or "Bad"

Labeling foods as "good" or "bad" can create guilt or shame around eating. This may make them second guess trying foods or be around other kids that eat the food that they were told was “bad” for them which could cause some confusion. Teach children that nutrition is about balance, not perfection.

Explain that different foods serve different purposes—some provide energy and essential nutrients, while others are simply fun to enjoy occasionally. Teach them while eating the more “tasty” food, they may feel well in the moment but it can make them feel sick or have stomach aches later if they have too much of it.

Actionable Steps:

• Use descriptive words like “energy boosting,” “nutritious,” or “fun.”

• Avoid comments that attach moral value to food.

• Discuss how different foods help the body in unique ways.

Don’t Use Food as a Bribe or Reward

Using food as a reward can create unhealthy associations. Children might see certain foods as more desirable because they’re linked to positive outcomes. They may develop negative associations with meals if they can only do something they want if they eat this certain food or have to hurry and finish their food without enjoying it. Instead, reward good behavior with praise, playtime, or non-food treats like stickers or letting them do something they wanted to do for a brief time.

Actionable Steps:

• Praise effort and actions rather than using dessert as a bargaining chip.

• Create a reward system that focuses on activities kids enjoy.

• Offer non-food rewards for achievements.

  
  

Don’t Force Kids to Finish Their Plates

Every child has unique hunger cues when they know they are finished eating, some may not even recognize it. Forcing them to clean their plates can teach them to ignore these signals, leading to overeating. Encourage tasting new foods but allow kids to decide when they’re full. If they dislike something, try alternatives like another vegetable or fruit. It’s okay for kids to have preferences, we all do.

Offer different options if something isn’t appealing but avoid pressure. Pay attention if they didn't fully finish their plate they may not need that much at that time, or they may have not liked it. Keeping a close eye can help you learn your kids' eating habits, the “good” or “bad."

Actionable Steps:

• Use small portions to allow the child to know how much more or less they need.

• Encourage tasting new foods without forcing, give the time to acclimate

  to the new foods.

• Respect when children say they’re full.

Create Distraction-Free Mealtimes

Phones, tablets, and TV can interfere with mindful eating. Create a calm, distraction-free dining space where kids can focus on their meals. This helps them recognize when they are full and appreciate the flavors and textures of their food. Let them learn the power of a quiet meal time without any other stimulation than eating and /or talking with family or friends, teaching them to be present in the moment. This will help them enjoy their meals that much more, than mindlessly eating and not realizing they inhaled down their meal.

Actionable Steps:

• Set a family rule for no devices during meals at the table.

• Use mealtime to talk about the day, how the meal is, and if they like it.

• Make the table setting inviting and comfortable.

  
  

Model Positive Eating Habits

Actions speak louder than words and children learn by observing. Show them what balanced eating looks like by enjoying a variety of foods yourself. Don't try to sneak away and eat a treat, show your kid you can enjoy a treat every now and then (right?). Talk about the importance of nutrition and involve them in meal planning and cooking to boost interest and understanding. This will give them a greater idea of how to take care of one of the most important parts of their lives.

Actionable Steps:

• Eat the same meals as your children when possible.

• Discuss your own food choices in a positive light.

• Involve kids in shopping, prepping, and cooking meals.

Thoughtful Eating Leads to Joyful Eating

By encouraging a balanced, pressure-free eating environment, you can help your children build a healthy relationship with food. Thoughtful eating isn’t about being perfect—it’s about learning, exploring, and enjoying meals together as a family. Allowing them to have agency in the way they eat and what they eat gives them a great outlook for food in their future.