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7 Mindful Eating Hacks For Teenagers

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The quickest and easiest way to get your teens to take notice of what they are eating.

Do you hear what I hear? The sound of crunching...the crumbling of the last bag of chips.

If you see one more candy wrapper that didn’t make it to the trash can.

You are tired of your teen frowning up at the “healthy stuff”, so just letting them eat whatever is better than an argument.

Or maybe it’s just the opposite. Your kid is overly conscious of making sure they eat the right foods to get that selfie right for Instagram or Snapchat.

Or make sure they can look perfect for the new TikTok challenge.

So did you catch my last article on Mindfulness? You can check it out here.

Yes, you are a busy mom, so let me give you a quick nugget to keep you excited.

To stay in good graces with your teen, it’s time for you to take a peek at the Cool Mom’s Cheat Sheet. This little cheat sheet will give you the tools to help your teen (s) start a mindful eating routine that is easy and will not interrupt their tv time!

If you don’t teach mindfulness skills to your kids and teens, you are setting them up to fail.

This may seem a little harsh to say or a little “extra,” but the habits that your teens and tweens have right now can cause them to have struggles with eating and develop eating challenges.

As a mind body eating coach, let me just give you my disclaimer. No, my training isn’t focused on teens and children. However, these principles have been applied to my children and those in my homeschooling community.

 But let’s take this a little further.

Certified Mind Body Eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after my blogs, the membership community, systems, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

Okay back to The Cool Mom's Cheat Sheet. You will get a downloadable PDF at the end, so don't go anywhere.

This is something that you are going to teach your teens that is going to change habitual mindless eating practices into more of a mindful eating routine.

Give Your Kids Options

How many times does your teen sit down and quickly scarf down their food without even looking up from their plate?

Most teens these days are so engrossed in all the distractions of gaming, TikTok, and other platforms that they don't have time to savor what they are putting in their mouths.

This can lead to overeating, emotional eating, and other disordered eating challenges. What are you eating today?

Have you tried to give your teen some options instead of forcing your teen to eat something? Have some variety to choose from. There are so many ways you can make "healthy" foods taste great.

If you have more than dry broccoli and day-old lettuce as an option, you are giving them the freedom to choose what they want, and just maybe they may pick the balsamic Brussel sprouts.

Public Service Announcement - Device Alert

Put the phone down and close down the Among Us game. What do you see right now? Do you know that it is time to eat? Be the change, Mom.

Be respectful of your kids and put your phone away as well. Understand because I, too, am guilty of not being the change I want to see at the table. You can start a different routine. You've got support here!

It's Time To Extend Some Gratitude

It's time to extend some gratitude for the meal that has been provided. Whether you pray before a meal or just have a thought of thanks, this exercise will allow your teen to just stop for a moment and become more present of where they are in their body.

Your teen is acknowledging that the food that is set before them is going to provide "soothing for me" , so giving thanks is the response for the expected outcome.

Focus Your Attention

Focus your attention by using your 5 senses to actually observe what is on the plate and enjoy the moment. This is called self-awareness.

How does the food smell? Is your plate full of color or just the same dull brown and cream-colored items? Hopefully, the foods have a variety of textures. What kid likes to eat the same mushy or overly crunchy food items all the time?

Meal time is supposed to be enjoyable. There should be great conversation and a few laughs.

So the million-dollar question. How does it taste? Come on mom, the food has to taste good, at least 85% of the time. Ha! If it's an epic fail, have a frozen pizza on hand. Calm down, it is ok!

Slow Down...

Are you a fast eater or a slow eater? Most of the time if you are eating fast, your teen has developed a habit of eating past.

There are some cases when your teen is a very slow eater but it is not because they are saving every bite.

If there is some anxiety when it comes to eating, your teen could be dealing with some form of eating disorder.

We all have some form of disordered eating, but if it's something that seems clinical like, they are dealing with depression.

Or if you find out that they are binge eating, then it is time to seek some outside assistance.

How Do You Feel

How does the food make you feel? Are you feeling vibrant, satiated, and full of energy? Or are you sluggish and need a nap? Do you feel like you just gained a few extra pounds?

That is why it's imperative that you pay attention to your teen and practice these exercises with them.

Being more aware of what's going on can help uncover any red flags of skipping meals, anxiety around food, or body shaming.

Self Love Is The Greatest Self Care

Since body shaming is an issue with a lot of teens, learning how to love takes practice.

Adding a  regular self-care movement to help boost self-esteem and bring joy to their entire well-being.

You are not going to call it fitness or exercise...this is an opportunity to add that love back by taking notice of your breathing by incorporating breathwork and a little yoga.

Zumba is a fun way to get the body moving as well.

There are so many videos on YouTube that can help assist you in helping your teen stay present and be more active throughout the week.

These embodiment practices are perfect to help build self-esteem and set your teen up to have a better relationship with their food and body.

As promised here is Mindful Eating For Teens | The Cool Mom's Cheat Sheet

Before you post your cheat sheet on the refrigerator and begin teaching mindfulness skills to your teens and tweens,

Grab these 3 awesome recipes listed below!

This is not a diet plan for teenagers to lose weight or the best weight loss plan for teenagers.

These are a few fun teenager snacks or foodie items that you can start rotating for breakfast, lunch, or dinner eating lifestyle.

These foodie recipe items will not only decrease some of the "traditional" junk food cravings...

but they may even feel like fun party foods that your teenager or tween will start to ask more for.

Hey! Give your teen some autonomy and let them create their foodie masterpieces themselves.

This is a no stress mindful eating zone, have fun!

1. The Gamers Smoothie -Click here to get the recipe

2. Apple Nachos 

3. Pinterest

It's Hot On Pinterest - All the fun teen quick and easy foodie recipes at your fingertips.

Click to view my new Food Board dedicated to Mindful Eating For Teens Cheat Sheet  

Final Thought:

The time that you have left with your teenager is priceless.

You want to give them a few more tools that will not only boost their self-esteem as they walk into adulthood but also provide a safety net for their overall well-being,

Mindfulness training is that extra sauce that is needed so they can learn how to be their best selves and to be more comfortable in their own skin.

You have kicked mindless eating out of the back door, and now having a more mindful eating practice is setting your teen up for success.

For more impactful mindfulness training tools like these, comment below

Extra Fun (See below)

 Conversations with a Teen...

Q&A From A Teen

So I asked my son a few questions and you won't believe how he answered them.

Me: Why do you choose to eat the foods that you eat? 

Son: Because they taste good, they are healthy, and I like trying new things.

Me: How do you know that the food is healthy?

Son:  I checked the ingredients (FYI, he has food allergies, so it is extra helpful to know what's in the recipe).

Me: What is the first thing you notice about the food item?

Son:  The smell, will still try it even if it looks weird (ha! ha!)

Me: Are you a fast or slow eater?

Son:  Before school, I eat fast, but after school, I take my time.

Me: Why do you eat faster before school?

Son:  Because I need to hurry up to eat before school starts, at lunchtime and after school, I have more time.

So, one thing to change....give this young man more time for breakfast LOL


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Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

Need A Date?

What's in a date? Got a minute? Dates are the main ingredient in the Chocolate Date Bombs that you are going to make. I thought this chocolate covered dates recipe would be perfect to kick off this new category, Food & Body! These only take a few minutes to make.

Whether you celebrate holidays or not… any occasion is the perfect occasion for some Chocolate Date Bombs.

They taste like mini candy bars! There's nothing like melted chocolate (you don't need to use coconut oil for these).  If you would have told me that we would be eating chocolate dipped dates, I wouldn't have believed you! These gluten free treats have that chewy effect that you will love!

Here are a few benefits, nutrition facts that you should know about (sorry no formal nutritional fact sheet included):

  • A fruit full of fiber
  • Lowers cholesterol
  • Energy booster

Who doesn't like chocolate, right? You can use dark chocolate to add an extra detox to your body, or use your favorite dairy free chocolates.

Check out the recipe of how to make chocolate covered dates, also known as Chocolate Date Bombs below (No food processor necessary)…

Chocolate Date Bombs


  • 1 package of Mini Dairy Free Chocolate Chips or Favorite Dark Chocolate
  • 1 small jar of Almond Butter
  • 1 package Medjool dates*
  • Tooth picks
  • Parchment paper


  • Preheat crock pot or small pot on the stove on medium low
  • Rinse the medjool dates and dry with paper towel
  • Take a toothpick to ‘pierce’ the dates down the middle
  • Remove the pit (pitted dates would be easier)
  • Spoon a little bit of almond butter into each date (make sure you mix the almond butter up if the oil is at the top of the jar)
  • Use a toothpick to close up each date
  • Line a dish or cookie sheet with parchment paper
  • Pour chocolate chips into crock pot or pot on the stove*
  • Mix until chocolate is melted
  • Dip dates into the chocolate and place each on the parchment paper / wax paper lined dish or baking sheet
  • Place dates in the freezer for 15 to 20 minutes (could work in fridge also, maybe :)

Enjoy! You can store them in an air tight container, if you have some left. If your family is like ours, we don't have many leftovers!

The best gluten free, dairy free healthy snack! If there is also excess chocolate, you could use it to cover some almonds. Don't forget the shredded coconut! Yikes, prep time? not too long for these sweet treats :)

So, you may be wondering, what else you can sprinkle chocolate covered dates with.

Here are some toppings that you can roll the dates around in:

  • Coconut Flakes
  • Shredded Coconut
  • Roasted Almonds (chopped)
  • Chia Seeds
  • Ground Cinnamon
  • Hemp Seeds
  • Dark Chocolate Chunks
  • Semi Sweet Chocolate Chips
  • Raw Cacao Chips
  • Orange Zest

Some "stuffing" variations that you can use are:

  • Peanut Butter
  • Cookie Butter
  • Your favorite nut butter or seed butter

*If you don't want to melt the chocolate over the stove, you can melt it in a microwave safe bowl.

Chat soon:)

Hicunni Chandler

Author & Creator

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Hey there! Hicunni here, Author & Creator

Being a homeschool mom for over a decade and over 5 years building an online coaching and marketing business has been challenging but oh so rewarding. It's been a pleasure showing people how to live a holistic life and being mindful of creating the life that they want. Are you ready to create the life that you want?

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This is a great way to show you:

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