Feeding children can be really hard. Every child is unique and has different preferences, nutrition needs and experiences with food. That being said, like most parents I am not a short order cook nor can I cater to every single preference in one meal. On top of that I want to be sure my family is eating a variety of foods and a nutrient rich diet. Though I have had my share of challenges, mealtimes are fairly stress free with my kids. It’s through these tips below, that I have found family mealtimes very enjoyable with two young kids.
Let expectations go
This is one of the most important tools in helping my kids to eat with confidence. It was a game changing mindset in my kitchen, by simply having little to no expectations of what and how much my kids ate at meal times was transforming. Well known eating and children’s feeding expert and Dietician Ellyn Satter has set the standard for this in her Division of Responsibility structure. Part of what she teaches is that as the food provider it’s not up to us to determine what a child will eat, how much they will eat or if they will eat. That is the child’s role. Taking the pressure off kids to eat can make a big difference at mealtimes. This also helps to support children in learning their own hunger and fullness cues(hormones ghrelin and leptin). By letting my children decide for themselves what and how much to eat, they are being supported for a lifelong relationship of listening to their own body.
Serve variety
With multiple people eating meals at my kitchen table everyday, it’s hard to expect everyone will want to eat the exact same thing every time. Everyone in my house has different preferences and might enjoy eating a meal a bit differently. That is totally OK. This is where providing variety in one meal has come in helpful. This doesn’t mean I am making multiple meals for dinner each night, but instead having variety. For example I might serve 2-3 veg or fruit choices or a couple of protein options. This is usually made fast and easy by using a veg tray with some colourful fruits too(think of a rainbow), or baking a couple of different proteins on one sheet pan.
Eat together
Whether you have a family of 2 or 10, eating together has wonderful benefits. That doesn’t mean you have to eat every single meal together as a family, but carving out a consistent time every day or even one meal each week to enjoy together is a great first step. Serving food family style can also be a simple way to support children in their relationship with food. This is a tool we use a few times a week. Serving food this way helps take pressure off of everyone to eat exactly what is on their plate and instead give flexibility and freedom to make personal choices and eat to their preferences and hunger level.
Have fun
Mealtimes can be a great opportunity to engage with children. Avoiding pressures to eat or “have one last bite” and instead focus on the time together has been a great tool for my kids. Turn off distractions like screens, try listening to music you all enjoy or even play a fun mealtime friendly game. At our house, we have a food game that encourages food exploration and trying new foods and it’s always a fun thing for the kids. Mealtimes should be a time for nourishment and stress free family time, enjoy!
I hope these tips above bring some inspiration for enjoyable family mealtimes.
What is your favourite mealtime to share? Mine is dinner as it signals the end of a busy day and the beginning of a restful evening.
Xx
Meg
