If you’ve ever watched a child eat, you might have noticed something intriguing: they seem to have a natural, intuitive grasp of healthy eating habits that many adults struggle with. As a deep health coach, I’ve always been fascinated by how children approach food, and recently, I realised that my own kids were unwittingly teaching me some invaluable lessons about eating. Their approach to food might just be the key to transforming how we all relate to eating, making it more enjoyable and healthier.
The Surprising Wisdom of Kids’ Eating Habits
Children, with their pure and unfiltered approach to food, exhibit habits that many adults could learn from:
- They Eat Slowly: Ever notice how kids seem to take their time with meals, savouring each bite? Unlike many adults who rush through their meals, kids often eat slowly and mindfully, appreciating the flavours and textures of their food.
- They Eat When They’re Hungry: Kids don’t follow arbitrary eating schedules. They eat when they’re truly hungry and stop when they’re full. This natural response to hunger signals prevents overeating and fosters a healthy relationship with food.
- They Stop When Full: Unlike adults who might continue eating out of habit or because the food is still on their plate, children instinctively stop eating when they’re satisfied. They listen to their bodies’ signals rather than external cues.
- They Pick Up Habits: Children are keen observers and often mimic the eating habits of those around them. If they see healthy eating practices being modelled, they’re more likely to adopt those habits themselves.
- They Are Influenced by Others’ Tastes – Coolness – Even at Age 2: Kids are influenced by what they see others enjoying. If they observe someone enjoying a particular food, they’re likely to want to try it themselves. This social aspect of eating demonstrates how much our eating habits can be influenced by our environment and the people around us.
What We Can Learn from Kids’ Eating Habits
Reflecting on my children’s eating habits, I’ve realised that their natural approach to food offers valuable insights for anyone looking to improve their relationship with eating. Here’s why these habits are beneficial and how they can be applied to adult eating patterns:
- Eating Slowly Promotes Mindfulness: Taking time to eat slowly allows us to truly enjoy our food and recognise when we’re full. This practice can help prevent overeating and improve digestion.
The Science: Mindful eating, which includes eating slowly and savouring each bite, has been shown to reduce calorie intake and improve overall eating behaviour (Kabat-Zinn et al., 1992).
- Listening to Hunger Cues Prevents Overeating: Eating only when hungry and stopping when full helps regulate portion sizes and prevents the habit of eating out of boredom or stress.
The Science: Research indicates that paying attention to hunger and satiety cues can help maintain a healthy weight and prevent obesity (Van Strien, 2018).
- Modeling Healthy Eating Habits: Children learn by watching others. By modelling healthy eating behaviours, we can encourage these practices in ourselves and those around us.
The Science: Children who observe positive eating behaviours are more likely to adopt those behaviours themselves (Birch & Fisher, 1998).
- Social Influence on Eating: Being aware of how social and environmental factors influence our eating habits can help us make more conscious food choices.
The Science: Social influences, such as observing others’ food choices, play a significant role in shaping our eating habits (Herman & Polivy, 2008).
A Personal Journey: How My Kids Changed My Eating Habits
I remember a moment a few years ago when I was sitting at the dinner table with my children. I watched them eat with such simplicity and joy, and I realised how far removed my own eating habits had become from that natural, intuitive approach. I was often rushing through meals, eating out of habit rather than hunger, and not fully appreciating the food I was consuming.
Inspired by my kids’ approach, I began making changes in my own eating habits. I started to slow down, listen to my body’s hunger cues, and focus on truly enjoying each meal. This shift didn’t just improve my relationship with food; it also enhanced my overall well-being and brought a renewed sense of satisfaction to my eating experiences.
Applying These Lessons to Your Life
Embracing the intuitive eating habits of children can lead to lasting changes in how you approach food and health. Here’s how you can integrate these lessons into your daily life:
- Practice Mindful Eating: Take time to savour your food, chew slowly, and enjoy each bite. This practice can help you become more in tune with your hunger and satiety signals.
- Listen to Your Body: Pay attention to when you’re truly hungry and when you’re full. Avoid eating out of boredom or stress, and focus on eating when your body signals it needs nourishment.
- Model Healthy Behaviours: Be mindful of the eating habits you model for others, especially children. Your positive behaviours can inspire those around you to adopt similar practices.
- Be Aware of Social Influences: Recognise how social and environmental factors impact your food choices and make conscious decisions that align with your health goals.
Ready to Transform Your Relationship with Food?
If you’re ready to move beyond the frustrations of unhealthy eating patterns and embrace a more intuitive, satisfying approach to food, I’m here to help. Let’s work together to create a personalised plan that honours your unique needs and lifestyle.
Get Started Today:
- Book a Call: Let’s discuss your goals and how we can integrate these intuitive eating practices into your life. We’ll create a plan that fits your needs and sets you on the path to lasting change. Book a 10 minute discovery call here.
- Connect in the App: Start a conversation with me in the app to learn more about how my coaching can support you in embracing a healthier, more satisfying approach to eating. Connect with me in the app here (I’m offering 2 weeks free coaching to see how it works).
You don’t have to navigate this journey alone. Together, we can make meaningful changes that lead to a more fulfilling and balanced relationship with food.
References:
- Kabat-Zinn, J., Lipworth, L., & Burney, R. (1992). The clinical use of mindfulness meditation for the treatment of anxiety and mood disorders. Journal of Clinical Psychology, 48(3), 209-218.
- Van Strien, T. (2018). Causes of emotional eating and matched treatment of obesity. Current Diabetes Reports, 14(2), 15-23.
- Birch, L. L., & Fisher, J. O. (1998). Development of eating behaviors among children and adolescents. Pediatrics, 101(3), 539-549.
- Herman, C. P., & Polivy, J. (2008). External cues in the control of food intake in humans: the sensory-normative distinction. Physiology & Behavior, 94(5), 722-728.