Want to create mealtime harmony?
Kids Dig Food dietitians enjoy helping families create positive family mealtimes. Often when clients first meet us, they are a bit surprised at what may seem at the beginning to be letting kids “do what they like” with food. What is really happening is an adjustment of expectations between parents and children at mealtimes. Indeed, there is significant structure to how we help parents create the mealtime harmony they crave. It just may be a little different to what you expect.
The best part is that your kids will LOVE hearing you spout these at the dinner table…
- There will always be something you usually like to eat!
- You can eat as much or as little as you want at sit down meal and snack times!
- Laughter
- You can do it!
- Thanks for helping!
All children, particularly fussy or picky kids or children who are simply more hesitant to try new things will be more relaxed around food if they have at least one usually liked or safe food available. Vary the safe food and make it “fit” as best as possible with the meal. For example, serve plain rice with a stir fry, raw carrot sticks in the salad, plain sausages with the BBQ. Base meals and snacks on food that the rest of the family enjoys eating.
In keeping with helping kids (and adults) to tune into their body cues of hunger and fullness, kids are supported to eat as much or as little as they are hungry for at sit down meals and snacks. ADULTS get to choose the foods that are on offer, KIDS get to choose what from these foods they will eat (if any) and how much. Big eaters need to know they can eat till they are satisfied – that they won’t be left feeling hungry. Kids DO make mistakes with food regulation. Sometimes they eat too little and sometimes they eat too much, like the rest of us. That’s an important part of the learning. Kids are also great at compensating at other meals to make up for these errors.
Mealtimes are fun! We enjoy each other’s company. We talk and chat together about things that are important to us. We don’t worry about what or how much anyone has eaten. That is each person’s own job to do. Keep your eyes on your own plate!
Meal preparation and meals are opportunities for kids to practice food and eating skills. Kids are encouraged to practice using a knife, fork, spoon, chop sticks or other utensils as it is developmentally appropriate for them, and with help where required. Children learn more when exploring new foods at their own pace and without pressure to taste or eat anything. Other food skills to practice – peeling a mandarin, putting a spread on bread, pouring water from the jug, using a grater or can opener or veggie peeler.
Think: Can my child do this for him/herself? If in doubt, let them try!
Kids (especially young ones) LOVE to help you. Even very young children can help to set the table, put the cutlery out, pour the drinks, clean away. Setting the table is great to get “busy” kids physically and mentally prepared to sit for meals. Tidying away jobs can occupy kids who finish first or get fidgety at the table. Don’t forget to thank them for a job well done.
Eat happy!
Deb Blakley
Accredited Practising Dietitian & Director
Edited 22 June 2020
