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Mindfulness, which refers to the quality or state of being conscious or aware of something, is a popular tool for those who want to achieve more balance, a sense of calm, and improved wellbeing.
Research shows that one in five children and young people aged 8 to 25 have a probable mental health condition. However, research from the University of Southampton and the University of Bath has found that just ten minutes of daily mindfulness practice can boost wellbeing and even help ease depression and anxiety.
Applying mindfulness at mealtimes – or “mindful eating” – means being fully present and aware during meals, encouraging us to slow down and savour each bite. By improving our awareness when it comes to our food, we can support the development of positive eating habits.
How can we encourage mindful eating?
The British Dietetic Association describes mindful eating as an approach to food that focuses on being fully present while you’re eating, increasing awareness of your thoughts, senses and feelings – both during and after you eat. But what does this look like in practice, especially for young people?
All too often, children rush their food at school to make more time for other activities, or are distracted by their phones and other devices, not giving their full attention to what they’re eating.
Schools and caterers can start to address this by mixing up their menus and encouraging young people to try new foods, textures and flavours. Trying something new helps break any habitual patterns around mealtimes, getting children to stop and notice what they’re tasting. Encourage them to consider how it smells, what its texture is like, if it makes any sound when it’s chewed, and what the most dominant flavours are in the dish.
For younger children, mindful eating can also be turned into a game or experiment. Provide chopsticks for them to use instead of a knife and fork, or encourage them to try using their non-dominant hand to eat. These practices will help slow them down, getting them to really focus on the task at hand.
The NHS states that mindfulness can help us enjoy the world around us more and understand ourselves better, and these are crucial cornerstones for supporting student mental wellbeing.
Developing a healthy relationship with food
Our conditioning around food starts from a young age, where many children are told they must eat everything on their plate to avoid punishment, or that they are ‘greedy’ for wanting a second helping. Because of this, it’s important that all children are encouraged to practice mindful eating during their infancy and younger years if they want to develop a healthy relationship with food and promote positive eating habits.
According to NHS stats, in 2023, 12.3 per cent of children aged 11 to 16 and 59.4 per cent of young people aged 17 to 19 experienced possible eating problems [this doesn’t necessarily mean an eating disorder, but difficulties around food]. It’s clear that we need to pay closer attention to the relationship our young people have with what they eat.
Focusing on mindful eating, engaging the senses and eating slowly allows young people to recognise when they are full or if they’re still hungry, helping to reduce the risk of both overeating and undereating. Developing this sense of trust in their own hunger cues can give young people the confidence to make more conscious choices and move away from rushing through meals without noticing how they feel, reducing any feelings of guilt or anxiety around food and portion sizes.
The mind-gut correlation
Research shows that what goes on in the gut is closely related to what happens in the mind. It’s only natural then, that nutrition plays a big role in influencing mood, energy levels, and mental health conditions.
In fact, around 90 per cent of serotonin – otherwise known as the feel-good chemical – is produced in the gut. If our diets lack balance and gut-friendly options, including probiotic-rich foods such as yoghurt, our gut health suffers, and this can have a negative impact on mood and mental wellbeing. Fibre rich foods are also important in supporting our gut.
Mindful eating comes into play here by encouraging young people to notice how certain foods leave them feeling. Do they feel full, energised, and ready to tackle a day of learning, or do they feel sluggish, tired and low? Taking the time to notice these feelings can help them choose more nutritious options that will support them to feel their best.
Caterers should ensure there is a range of gut-friendly foods on offer for students to choose from on any given day, including fibre-rich fruits, vegetables, pulses, nuts and wholegrains.
Final thoughts
Mindful eating can be a simple way to support student wellbeing, and once it becomes a habit, can have a real impact in supporting their mental health and relationship with food.
It can be easy to rush through the school day and succumb to distractions when eating, but slowing down and noticing tastes and textures helps bring us back to the present moment. The benefits for young people are endless, and becoming more mindful doesn’t need to be complicated.
From nurturing a healthier relationship with food, to improving gut health and supporting young people to trust and have confidence in their own hunger cues, eating mindfully is a powerful practice.
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