Eat Right: Train your child’s brain for mindful eating

Do you often wonder if your child is eating too much or too little? As parents, it can be tricky to understand when kids are truly hungry or just eating out of habit. With screens, busy schedules, and emotional triggers, children may lose touch with their natural hunger cues. Overeating can lead to health issues, while under-eating can impact growth. The key is to help them recognise when to eat and when to stop. Let’s explore how to build healthy eating habits!

Understanding Hunger and Fullness Cues 

Children are naturally born with the ability to regulate their hunger. They eat when they are hungry and stop when they feel full. However, external factors like distractions, large portion sizes, and emotional triggers can interfere with this natural ability. 

Parents need to observe their child’s eating behaviour. Some signs of real hunger include stomach growling, irritability, or asking for food. On the other hand, fullness is indicated when a child slows down eating, plays with food, or says they are full. 

According to Ms Komal Nathani, School Head, Apeejay Rhythms Kinderworld, GK II, developing healthy eating habits from an early age is crucial for a child’s overall well-being. “At Apeejay Rhythms Kinderworld, we encourage mindful eating by teaching children to recognise their hunger cues and enjoy food without distractions. When children learn to eat at the right time and in the right quantity, they develop a lifelong relationship with food that supports their growth and health,” she explained.

Common Reasons for Overeating 

Eating too fast: When children eat quickly, their brain does not get enough time to signal fullness, leading to overeating. 

Distractions while eating: Watching TV or using mobile devices while eating can make them unaware of how much they are consuming. 

Emotional eating: Some children eat when they are bored, stressed, or sad, rather than because they are hungry. 

Large portions: Serving too much food can make children feel they need to finish everything on their plate. 

Frequent snacking: Unplanned and unhealthy snacks can make children eat even when they are not hungry. 

·         Encourage them to eat only when they feel hungry and stop when they are full. 

·         Turn off screens and focus on the food to improve awareness. 

·         Start with small servings and allow them to ask for more if needed. 

·         Chewing food properly helps the brain register fullness.  Try and encourage toddlers to chew food (depending on what they are eating) 32 times.

·         Fresh fruits, nuts, and yoghurt are better choices than chips or sweets. 

Helping children build a healthy relationship with food is essential for their well-being. Parents and educators play a key role in guiding them toward mindful eating, ensuring they grow up with good eating habits that last a lifetime.