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.
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).
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.
Encourage small bites and thorough chewing. For example, take time to enjoy the crunch of an apple or the creamy texture of yogurt.
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.
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.
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 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!
Amanda Hojnacki
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
Continue to nurse on-demand, about 4-6 times in 24 hours.
Babies may experience a growth spurt around 6 months of age and may feed more often.
Offer breast milk in a cup.
24-32 oz. per day of infant formula.
Offer formula in a cup.
Breast milk is the most important source of nutrition for your baby, even after you start offering solid foods.
Continue to nurse on-demand, 3 or more times per day.
16-24 oz. per day. Offer in a cup.
Feed solids with a spoon. Never put cereal in a bottle.
Continue nursing on-demand, at least 4 times in 24 hours.
If your baby seems less interested in nursing after you introduce solids, try nursing before you offer solids.
Offer breast milk in a cup.
24-32 oz. per day.
Offer formula in a cup.
4-8 Tbsp. per day.
Plain iron-fortified infant cereals.
Plain rice or pasta.
Baby crackers, small pieces of bread, or soft tortillas.
8-12 Tbsp. per day.
Plain cooked vegetables, mashed with a fork.
8-12 Tbsp. per day.
Peeled soft fruit in bite-size pieces.
Unsweetened canned fruit.
4-8 Tbsp. per day.
Finely ground, chopped, or diced meats, poultry, eggs, fish, or cooked mashed beans.
Cottage cheese or mild cheese.
Thinned, smooth peanut or nut butter.
Around 2-3 weeks, 6 weeks, 3 months, and 6 months of age, babies may experience a growth spurt when they feed more often.
As they grow babies can hold more milk, so feedings may become further apart and take less time.
To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.
Start offering whole milk when your baby is one year old.
The American Academy of Pediatrics recommends exclusive breastfeeding for the first six months and that breastfeeding continue for at least 12 months and beyond.
Wait to offer solid foods until your baby:
To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.
Try one new food at a time. Wait 5 days before trying another new food to watch for allergies. Food allergies may include wheezing, rash, or diarrhea.
Introduce peanut butter around 6 months. Spread a small, thin smear of peanut butter or nut butter thinly on a cracker. Watch your baby for any reaction for the next 2 hours.
Babies under one year should NOT have honey due to the risk of botulism. Also, babies should not have foods that can cause choking like nuts or whole grapes.
All babies are different. Talk with WIC or your baby’s healthcare provider about your baby’s needs.
Before teeth come in, wipe gums with a soft, clean wash cloth after each feeding, especially before bed.
Nurse your baby on-demand, at least 7-9 times in 24 hours.
When your baby starts teething, they may want to nurse more often.
25-45 oz in 24 hours.
Your baby needs about 4-6 oz of iron-fortified formula every 3-4 hours.
Your baby may start to feed on a schedule. Instead of focusing on fixed amounts, let your baby tell you when they have had enough.
Newborns have tiny tummies and need to be fed often. In the first few weeks, you may need to wake your baby to feed if they sleep longer than 4 hours.
Many babies are fussy during a growth spurt and will want to nurse longer and more often. This is called cluster feeding. This is your baby’s way of helping you increase your milk supply so that you can keep up with their needs. Remember, the more your baby nurses, the more milk your body makes.
Growth spurts can happen at any time, and every baby is different.
They often happen at these ages:
2 to 3 Weeks
6 Weeks
3 Months
6 Months
Breastfeed 8-12 times in 24 hours to help your newborn stay healthy.
Nurse on-demand and when your newborn shows signs of hunger, such as sucking on hands or smacking lips.
In the first few days, newborns need 2-3 oz. of iron-fortified infant formula every 3-4 hours.
By the end of the first month, your newborn needs about 4 oz. every 4 hours.
Feed on-demand and when your newborn shows signs of hunger.