Is mealtime a difficult time in your house?
For many families, getting the youngest members to eat something healthful or new isn’t easy. Children may resist unfamiliar textures or tastes, but as parents, you know you need to build good food habits early. Try these simple steps to help make mealtime easier for both you and your kiddo.
Involve your child in meal planning and prep. We all want to have a say in what we eat. Kids are no different, so look for ways to involve them in what the family eats. Take your child to the grocery store, letting them see all the fresh fruits and vegetables. Talk to them about what you can make: “These carrots could be roasted for a yummy side dish. What do you think about that?”
At home, ask your child, “We could make chicken or lasagna tonight. Which would you prefer?” Once the menu is planned, bring them into the kitchen to help: “Would you like to mash this avocado?” Involving children in food choice and preparation helps them feel empowered to do things that benefit the whole family.
It’s dinner time! Children thrive on routine, so set a predictable mealtime. A regular schedule can also help you introduce new foods. Pizza Fridays not only gives children something to look forward to, but it also allows you a regular opportunity to introduce new toppings, like mushrooms or green peppers.
One caution: If your child is agitated at mealtime, he or she won’t be ready for a positive experience with a new food. Try something new at a later time to avoid frustrating both of you.
Make it a family affair. Mealtime is about more than just food. It’s about talking with one another, putting aside distractions, and building bonds. Gather everyone around the table to eat together, even if it’s just you and your child. To further build togetherness, practice family-style dining, placing serving platters or bowls of food in the center of the table for everyone to share.
Easterseals Advantage: In our Child Development Centers, children enjoy snacks and meals using the family-style dining model. Everyone eats the same foods, learns to wait their turn, and practices serving themselves.
Model the behavior you want your child to learn. As with most activities, children watch others and absorb what they see. So fill your plate with healthful foods and try something new occasionally. If you don’t like it, don’t force yourself (or your child) to clean the plate. Even though many of us heard that command from our parents, being forced to eat everything leaves a lasting negative impression on children.
It’s OK to play with your food! Really, let your child squish those peas or mold those mashed potatoes. Feeling new foods with their hands is one way children become familiar with what they’re about to put in their mouth. You can also use books about food to help your child explore – in a less messy way!
Easterseals Advantage: Teachers at our Child Development Centers include lessons about foods within the curriculum. Each classroom also has a pretend kitchen with lots of play food and dishes, allowing children to explore in a safe and guided environment.
Hit the brakes before turning into the drive-thru. One of the best things you can do for your child’s nutritional health is to delay their exposure to fast food, junk food, and processed foods. Yes, these meals are easy and quick, which is exactly why they appeal to us. But the high levels of fat and sugar have far-reaching negative effects on eating habits and long-term health.
Easterseals Advantage: At Easterseals, one class recently enjoyed a rainbow party, where the kids snacked on an array of colorful whole foods – from blueberries to bell peppers – and created rainbow-inspired art. The result? Healthful foods are associated with fun!
Remember, every child grows at their own pace. Learning to eat good foods is no exception. Be patient. Of course, if your child is having an adverse reaction to certain foods, such as gagging, choking, or developing a rash, check with your pediatrician or health professional. Your early education provider may also be able to support you with other ways to encourage healthy eating with your child.
Contact: [email protected] or visit eseal.org/child-development
