We’ve all been there… At the end of a busy day, we are scrambling to put a nutritious meal on the table, and instead of thanking us, our kids are turning up their noses! Whining and complaining ensues, and you end up making them something else to keep the peace and prevent them from going to bed hungry.
Sound familiar? Busy families often find themselves facing numerous barriers when it comes to enjoying meals together. Between hectic schedules, picky eaters, and conflicting preferences, mealtime can easily become a source of stress rather than a moment of connection. Here are 5 tips for ending the chaos and creating mealtime peace:
- Establish A Routine
Kids thrive on predictability. Having routine meals and snacks helps regulate their hunger and fullness cues by ensuring that they work up an appetite between meals while never becoming famished. In addition, children find it reassuring to know exactly when the next eating opportunity will be.
- Serve Family Style
Put everything out on the table (bowls, pots, pans, and dishes), pass them around and let everyone choose what they would like.
- Considerate Without Catering
Plan meals that you enjoy, but keep your children’s preferences in mind. If you are making a mixed dish, perhaps leave part of it deconstructed so your child can choose which components they’d like. Have at least one food on the table that you know your child will enjoy. This may be plain rice, pasta, bread, fruit, etc.
- No Pressure
Pressuring kids to try new foods will often backfire and lead to resistance rather than acceptance. Asking them to try ‘one bite’ or ‘eat their vegetables before they can have dessert’ may lead to power struggles and decreased autonomy for the child as well as put the dessert foods on a pedestal. Instead, model what balanced eating may look like and have a neutral approach to their choices from the foods you have provided.
- Create A Positive Environment
The dinner table can be a warm and fun space where children feel nurtured and nourished, but only if the atmosphere is positive and supportive. Mealtime is not the time to nit pick and complain about your child’s eating. Instead, keep conversation on other topics and enjoy each other’s company.