Mindful Eating - Is This Apple Red?

Lanette Hebert, Zak, Claire


Mindful eating is all about understanding how your food looks, smells, feels and tastes. When practicing mindful eating, we slow down and notice how much we are eating and aware of how it makes us feel.

Conduct this simple activity as a family.

  1. Select a food item – apples, grapes, watermelon, or another common fruit your family enjoys.
  2. Give every family member an apple or selected snack asking them not to touch it until told to do so. Encourage patience as this helps improve mindfulness.
  3. Ask each person to think about the color of the apple or selected fruit. Ask them to share what they noticed about the color.
  4. Ask each participant to smell the apple and share what they smell.
  5. Finally, ask each person to taste their fruit. Instructing them to taste it slowly and not swallow right away. Have them share what they taste and how the apple feels in their mouth. Then they can swallow.
  6. Ask each person to share their thoughts on:
  • What did you notice about the apple or fruit?
  • Did it taste different from an apple you had before?
  • How can you make other foods taste special?
  • How can you eat healthy as a family and support each other?

In planning meals and snacks, keep in mind that apples are a fruit and the USDA MyPlate guidelines recommends that ½ of your plate should be fruits & vegetables.

Apples are a great snack or addition to your meals. They have lots of nutrition and are fat, sodium and cholesterol free. Be sure to wash apples before eating. They should be rinsed in clean, running water. Rub briskly to remove dirt and microorganisms. Dry with a paper towel. A medium apple, which is a serving is about 80 calories and 5 grams of fiber along with Vitamin C. Apple season is in the fall but available year-round in grocery stores. There are over 2500 varieties of apples grown in the United States. Try conducting a taste test with different varieties to see which one is your favorite.

You can learn more about apples by watching the video at LSU AgCenter Nutrition Minute Video on Apples.

Reference: pixaby.com; 4-H At Home Activity Guide by National 4-H, The University of California, LSU AgCenter, www.choosemyplate.com

Compiled and Presented by Lanette Hebert, SW Region 4-H Coordinator, Louisiana 4-H.

Reviewed by Claire Zak, Extension Associate, 4-H Healthy Living Program

5/22/2020 4:58:00 PM
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