Eating mindfully for your mind, body, and spirit: A guide for girls and their parents

By Melissa Brescia, CHHC, Upper School Division Assistant and Cor Cordis Programming Coordinator 

In a world filled with fast-paced routines, social media distractions, and constant commitments, it’s easy to forget that food is not just fuel—it’s a way to nurture and support our minds, bodies, and spirits. For many girls, especially in their formative years, developing a healthy relationship with food is essential for both physical and emotional well-being. Teaching the importance of mindful eating can empower girls to nourish themselves from the inside out, building a foundation for healthy choices that last a lifetime.

The Mind-Body Connection: How Eating Affects Us Beyond the Physical

Food is a bridge between the physical and emotional aspects of life. What we eat doesn’t just impact how we feel in our bodies; it also influences our thoughts, emotions, and overall well-being. For growing girls, this connection is even more important, as nutrition directly affects brain development, mood stability, and emotional balance. 

Mindful eating encourages us to pay close attention to how different foods affect our bodies and emotions. Does a nourishing meal leave you feeling energized, clear-headed, and content? Or do sugary snacks make you feel sluggish and irritable?

At the Cor Cordis Wellness Summit here at Stuart, the nutrition focus was on helping students tune into these responses. They learned the key principles of mindful eating during an interactive, one-hour session. Each student had the opportunity to practice these guidelines by experimenting with a sample of food, exploring how it felt to eat with full awareness.

The mindful eating process includes:

• Observe the Food: Notice its color, shape, and texture.
• Smell the Food: Inhale deeply and savor the scents.
• Touch the Food: Feel its texture.
• Taste the Food: Take a bite and let it rest on your tongue, noticing the flavors.
• Chew Slowly: Pay attention to how the texture and taste evolve.

Through this practice, students learn to understand what their bodies truly need for both physical and emotional well-being. Not only does this nurture their health, but it also empowers them with the invaluable life skill of trusting their bodies as their most reliable guide.

Nourishing the Body: Fueling with Intention

As parents, it’s important to provide healthy, balanced meals that give our daughters the nutrients they need to grow, learn, and feel their best. A whole-foods-based diet rich in fruits, vegetables, clean organic protein, complex carbs, and healthy fats helps the body maintain energy, support a strong immune system, and prevent illnesses.

But mindful eating is more than just what we eat—it’s about how we eat. Taking the time to enjoy meals, without rushing, helps our bodies digest food properly and gives us a chance to listen to our hunger and fullness cues. When girls learn to eat slowly, savor their food, and enjoy each bite, they can develop healthier eating habits and build a more positive relationship with food.

Nurturing the Mind: Cultivating Awareness in Every Bite

Mindful eating isn’t just about nourishing the body; it’s also about nourishing the mind. Girls, especially as they approach their teen years, may experience stress, peer pressure, or body image concerns, all of which can influence their eating habits. Eating mindfully helps reduce the impact of these external pressures, allowing them to connect with their true needs and feelings.

When girls take time to eat without distractions—whether they’re scrolling through social media or rushing to finish their homework—they create space to be present with their food. This simple act helps clear the mental clutter and allows them to enjoy each meal. In turn, this builds self-awareness, improving emotional resilience and mental clarity.

Teaching mindful eating also helps girls understand the relationship between food and mood. When they’re aware of how certain foods affect their energy and emotions, they’re better equipped to make choices that support both their mental health and their overall well-being.

Feeding the Spirit: Food as a Sacred Practice

Food is not just about physical nourishment—it’s an opportunity to connect with something bigger than ourselves. For girls and their parents, eating with intention can become a sacred practice that fosters gratitude, reflection, and appreciation. Whether it’s a home-cooked meal or a shared family dinner, each meal is a chance to nurture the spirit.

Encourage your daughter to appreciate the food she eats and recognize the love and care that went into preparing it. A moment of gratitude before eating, whether it’s a prayer or simply saying "thank you" for the meal, can make eating more meaningful. This practice not only enhances the eating experience but also encourages a positive mindset and connection to the present moment.

Nourishing Healthy Emotions: Helping Girls Build Emotional Awareness

For many girls, emotional eating can become a coping mechanism. Stress, sadness, or boredom may lead to reaching for comfort foods, but mindful eating helps create awareness around these behaviors. When we eat mindfully, we can start to notice when we’re eating because we’re truly hungry or when we’re simply trying to fill an emotional void.

Parents can help their daughters identify these emotional eating triggers by encouraging self-reflection and asking simple questions: “Are you really hungry?” or “How do you feel after eating this?” Helping girls connect their emotions to their food choices fosters emotional awareness and empowers them to make mindful, intentional decisions that nurture their well-being.

Tips for Parents and Daughters to Eat Mindfully Together

1. Eat without distractions: Set aside time to eat together as a family, without phones, TV, or other distractions. This creates space for connection and mindfulness.
    
2. Slow down: Take the time to chew food thoroughly and appreciate each bite. This not only improves digestion but also helps us feel more satisfied.
    
3. Tune into your body: Teach your daughter to check in with herself before, during, and after eating. Does she feel full? Energized? Hungry again soon? Helping her listen to her body’s signals will support a healthy relationship with food.
    
4. Practice gratitude: Before eating a wholesome home cooked meal, take a moment as a family to express gratitude for the food, the hands that prepared it, and the nourishment it provides.
    
5. Honor cravings in a healthy way: Help your daughter understand that cravings are a natural part of life. Instead of ignoring them, explore healthier alternatives to satisfy them, or discuss what the body might be truly asking for. 

Mindful eating is a beautiful way to nurture the body, mind, and spirit. By teaching girls how to slow down, pay attention to their food, and make mindful choices, we help them cultivate a deeper connection with themselves and the world around them. It’s not about following rules, but about creating a positive, balanced relationship with food that honors their unique needs and emotions and allows them to live nourished, Really Nourished. 

Bio: 

Melissa Brescia is a certified holistic health coach, Stuart Country Day School Cor Cordis coordinator, and founder of Really Nourished. Fueled by a lifelong passion for health, nutrition science and wellness Melissa guides women of all ages with practical tools to improve their health in and out of the classroom.