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Mindful Eating: A Simple Way to Build Healthy Habits for You and Your Family

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January 15, 2025 General /Family
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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.

Why Mindful Eating Matters

Practicing mindful eating has benefits for both parents and kids:
  • Improves health: It supports heart health, keeps blood sugar in check, and aids digestion.
  • Encourages balance: Helps you maintain a healthy weight and make better food choices.
  • Boosts mood: Feeling good about food can help you feel good overall.
  • Strengthens connections: Mindful meals are a chance to bond as a family.

Tips for Practicing Mindful Eating

  • Listen to Your Body
fullness cues

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).

How Hungry Am I?

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Very Hungry

Very Full

  • Eat Without Distractions
toys during meals

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.

  • Eat Slowly and Savor Each Bite

Encourage small bites and thorough chewing. For example, take time to enjoy the crunch of an apple or the creamy texture of yogurt.

  • Portion Your Food

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.

  • Notice How Food Makes You Feel
makes you feel

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.

  • Appreciate What’s on Your Plate
appreciate

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 with WIC-Approved Foods

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.
  • Snack on fruit and veggies: Instead of chips or cookies, offer carrot sticks or apple slices. Ask your kids to describe how they taste and crunch!
  • Whole grain options: Swap sugary cereals for oatmeal topped with fresh berries. Talk about how oats give you energy for the day and berries help keep our bodies healthy.
  • Yogurt parfaits: Let your child layer yogurt with sliced bananas, strawberries, blueberries, and WIC-approved cereal. Enjoy making and eating it together.
  • Colorful dinners: Create a “rainbow plate” with roasted sweet potatoes, steamed broccoli, and grilled chicken. Ask your kids which color is their favorite to eat.

A Final Thought

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!

AUTHOR

Amanda Hojnacki

REFERENCES:

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

hand-expierence

HAND EXPRESSION

How it works

Use your hand to gently massage and compress your breast to remove milk.

What’s Involved

  • Requires practice, skill, and coordination.
  • Gets easier with practice and can be as fast as pumping.
  • Good if you are not often away from your baby or you need an option that is always with you. All moms should know how to hand express, in case they need to do it unexpectedly.

Average Cost

Free

Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position