- Create a Calm Atmosphere: Try to keep the mealtime environment relaxed and unhurried. Avoid rushing through meals or using them as a time to discuss stressful topics. This helps children associate eating with positive, comforting feelings.
- Stick to a Routine: Consistent mealtimes can create a sense of security for children. When they know what to expect, they’re more likely to feel comfortable and willing to try different foods.
- Encourage Exploration: Let your child touch, smell, and explore new foods without pressure to eat them. Sometimes, just playing with a piece of broccoli or smelling a new dish is a step toward tasting it.
- Avoid Bribing or Forcing: Try not to push your child to take “one more bite” or finish their plate. Instead, trust that they will eat enough for their body’s needs when allowed to listen to their own hunger and fullness signals.
- Make It Interactive: Involve your child in simple tasks like setting the table, helping choose what’s on the menu, or preparing parts of the meal. This engagement can make them more excited about eating.
- Praise Efforts, Not Amounts: Celebrate your child’s willingness to try new things or participate, even if they don’t eat much. Say things like, “I love how you tried that new food!” rather than focusing on whether they ate enough.
- Model Positive Talk: Use kind and encouraging words about food. For example, talk about the colors, textures, and flavors of different foods instead of labeling them as “good” or “bad.”
- Keep Portions Kid-Sized: Start with small servings to avoid overwhelming your child. They can always ask for more if they’re still hungry.
- Serve Family-Style Meals: Let your child serve themselves from shared dishes at the table. This gives them control over what and how much they put on their plate, empowering them to make choices.
- Let Hunger Lead: It’s okay if your child isn’t hungry at mealtime. Respect their decision and remind them that the next meal or snack will be at a certain time. This helps establish boundaries without pressure.
- Be Patient with Preferences: It’s normal for kids to go through phases of liking and disliking certain foods. Continue offering a variety of foods without making a big deal out of what they do or don’t eat.
- Make Meals Pleasant: Focus on conversations and laughter during meals rather than turning them into a battle over food. Talking about the day or sharing stories can create positive associations with mealtime.
- Limit Distractions: Turn off screens and put away toys during meals so that your child can focus on eating and connecting with the family.
- Show Understanding: If your child says they’re not hungry or doesn’t want to eat, acknowledge their feelings calmly. Say, “That’s okay, you can listen to your body,” and let them know when the next meal or snack will be.
- Offer Choices Within Limits: Present choices that guide your child but give them a sense of control. For instance, “Would you like carrots or cucumbers?” helps them make decisions but ensures they’re still choosing healthy options.
These gentle tips can help make mealtimes a nurturing, low-pressure experience that supports your child’s healthy relationship with food. Remember, when parents and children each have their role in mealtimes, it helps build a positive relationship with food. With time and trust, children will learn to follow their own hunger and fullness cues and make healthy choices that work for them.
See our blog on A Division of Responsibility Approach to Feeding to support healthy eating habits!
