8 Tips from Dietitians to Help Make Mealtimes Easier, Happier, and Healthier
Feeding children today can feel surprisingly complex. With rising food costs, allergies (affecting 1 in 13 U.S. children), and busy schedules, families are managing a lot at mealtimes. Recognizing this, dietitians have stepped in to provide practical advice. Here are eight tips from experts to simplify your family mealtimes and make them more enjoyable.
1. De-Stress the Meal
Madison Smith, a metabolic dietitian at Ann & Robert H. Lurie Children’s Hospital, suggests eliminating pressure surrounding meals. Phrases like “You need to finish this” or “Take three more bites” can create stress around eating. Instead, focus on removing the pressure. Allow children to explore their hunger and fullness cues naturally. With time and repeated exposure to various foods, children often begin to eat a wider range of foods.
2. Reduce Screen Time During Meals
Screens can distract children from what they are eating and how much they consume. To encourage mindful eating, try turning off the TV and opting for engaging audio instead. Listening to audiobooks, kid-friendly podcasts, or uplifting music can create a relaxing atmosphere that fosters attention to food, enhancing the mealtime experience.
3. Spark Conversation
Make mealtimes more than just about the food. Lisa Sharda, a pediatric dietitian, recommends turning meals into social events. Engage in conversations beyond what is on the plate; try playing games like “High, Low, Buffalo,” where family members share their highs and lows of the day. This not only makes eating enjoyable but also helps develop social skills and strengthens family bonds.
4. Create a Routine
Children thrive on consistency. Establishing a routine with three meals and two snacks per day can help prevent the habit of all-day grazing, which often leads to less engagement during mealtimes. As Smith notes, allowing children to dictate when or what to eat can disrupt healthy eating patterns. Structure and predictability are key for well-rounded nutrition.
5. Include Dessert
The old adage that dessert is a reward for finishing dinner may not be as beneficial as believed. Ginger Hagen, a registered dietitian at Easterseals DuPage & Fox Valley, advises against using dessert as a behavioral tool. Consider dessert just another food option instead. This approach can reduce power struggles over food and foster a healthy relationship with eating.
6. Try Food Chaining
If your child has specific preferences, introduce new tastes by linking them to foods they already enjoy. For instance, if they love chicken tenders from a certain restaurant, offer a different brand’s chicken tender or a homemade version alongside it. This concept of “food chaining,” as advocated by Sharda, entails making small, gradual changes that can lead to a more diversified palate over time.
7. Play With Your Food
Encouraging sensory exploration with food is essential. Let children look, touch, and smell various foods without the pressure of eating them. Activities could include slicing fruits and vegetables with child-safe knives, or even creating silly games like “dog kisses” with food items. This playful interaction helps demystify various foods and increases openness to trying them later on.
8. Cook Together
Involve your children in meal preparation. Something as simple as rinsing vegetables or assisting in chopping can build their confidence and make them feel like active participants in family meals. Smith emphasizes that early kitchen involvement fosters a sense of responsibility, ensuring kids feel prepared for adulthood by learning essential cooking skills. Letting children see the process not only boosts their interest in food but also makes cooking a family affair.
By focusing on these strategies, families can create healthier, happier, and less stressful mealtimes. Integrate these tips gradually, and you may find your dining experiences transforming into cherished family moments filled with joy and connection.