How to Model Mindful Eating As A Parent

Hello, David your mindfulness guy here!

Ever notice how your child copies everything you do... even at the dinner table? From how you chew to how you talk about your body, they’re always watching. That’s why mindful eating starts with us, the parents.

In today’s newsletter, we’re diving into how to model mindful eating in a simple, doable way—without being perfect. Because when we slow down and eat with intention, our kids learn to do the same.

Let’s set the tone for a healthier, more peaceful relationship with food—starting right at home.

Here are 5 useful tips…

1. Make mealtime a screen-free zone.

   That means no phones, tablets, or TV. When you sit down to eat, show your child what it looks like to give food your full attention. Comment on the colors, textures, or flavors. Even one screen-free meal a day can make a difference.

2. Slow Down

   Take a breath before your first bite. Chew slowly. Put your fork down between bites. Let your child see you take your time and savor your food. If they ask why, explain that eating slowly helps your body know when it’s full—and makes food more enjoyable!

3. Respect Hunger and Fullness

   Don’t eat just because it’s “time.” Show your child that it’s okay to pause and check in with your body. Say things like, “I think I’m full, so I’ll save the rest for later,” or “I’m starting to feel hungry—time for a snack.”

4. Talk Kindly About Your Body

   Kids pick up on how we talk about ourselves. Avoid labeling foods as “bad” or “fattening,” and don’t talk negatively about your weight. Instead, frame food as fuel and joy. Say things like, “This soup is warm and makes me feel good,” or “Let’s eat something that gives us energy.”

5. Practice Gratitude Together

   Before eating, take a moment to say thank you—for the food, the farmer, the cook, or even just the time together. This small habit can help children connect with their food more deeply.

Remember: It’s okay to slip up. Mindful eating isn’t about being rigid—it’s about being real. Your child doesn’t need a perfect eater—they need a present one. Start small, stay consistent, and let your calm, connected approach to food become the example your child grows up with.

Thanks for being here and for leading by example—your presence at the table matters more than you know.

Until next Thursday
Stay mindful,

David Starikov

Your Mindfulness Guy