Making Mealtimes Better

Mealtimes can be a source of stress for families, particularly when children are reluctant to eat, exhibit highly selective feeding behaviors or when the mealtime has become a battleground. Parents can and do have the ability to turn things around and instead create positive mealtime experiences that foster a healthy and positive relationship with food. Making Mealtimes Better can be achieved using a framework called structure, nurture and boundaries, which takes account of the often complex family interactions that take place around food.

In this blog, we will explore practical strategies for improving mealtimes and nurture children to develop healthy eating habits that support their growth and development and long-term eating habits.

1. Establishing a Mealtime Routine
The most effective way to make mealtimes better is by creating consistent mealtimes. Establishing regular meals and snack times helps set expectations for when they will eat. Stimulating for hunger hormones, this will drive and regulate appetite, as well as promote growth. Routines also reduce the likelihood of constant grazing, which often negatively impacts a child’s appetite for main meals. And we know that young children are often asking for food! Having a routine means that children are invited to sit down with family members and eat meals together; modelling is an important part of how children learn to eat well. It also allows them to become more open to trying new foods, and children learn by copying adults. Establishing a healthy, positive and nourishing relationship with food takes time, and with a routine throughout childhood. Over time, children learn that mealtimes are an opportunity to eat, experiment and enjoy a wide variety of foods, leading to long-term healthy eating patterns.

2. Creating a Positive Mealtime Environment
The environment in which children eat plays a significant role in shaping their eating behaviors. Creating a calm, relaxed atmosphere helps children to feel calm, welcome and settled, which fosters a better appetite, natural curiosity and an openness to eating, and to trying new foods. Mealtime battlegrounds are unlikely to develop feeling of safety and good memories around food, and these experiences can stay with children a long time. Pressuring children to eat certain foods or finish everything on their plate is unlikely to result in long-term healthy eating habits. Instead, allow them to eat at their own pace and encourage them to listen to their hunger and fullness cues. Having a boundary of around 20 minutes is about right for most young children.

3. Offering a Variety of Nutrient-Rich Foods
Paediatric nutrition emphasises the importance of offering a wide variety of nutrient-dense foods that support a child’s growth and development. Children may be hesitant to try new foods at first, but exposing them to different colours, textures and flavours will help expand their palate over time. Serve balanced meals that include a variety of vegetables, wholegrains, proteins, fruits, dairy or dairy alternatives, and be a role model. Children are more likely to do what you do, rather than what you say! Gradually introducing new foods in a non-threatening way helps children feel more comfortable, and more likely to try them. Encourage children to explore new foods by offering small portions of unfamiliar items alongside their favourite foods.

4. Encouraging Mindful Eating
Mindful eating is an approach that encourages children to focus on the taste, texture, and enjoyment of their food rather than rushing through meals. This can help children develop a deeper appreciation for the food they are eating and improve their overall eating habits. Teach children to take small bites, chew slowly, and savor their food. Encourage them to pay attention to their body’s signals, including when they are hungry or full. Mindful eating can also help prevent overeating and emotional eating, as children learn to recognise and respect their body’s natural hunger and satiety cues.

5. Involving Children in Meal Preparation
One of the best ways to make mealtimes better is by involving children in meal preparation. When children are engaged in the selecting, preparing and cooking process, they become more engaged in the food through all their sensory learning. In addition, this gives them more agency around food; ownership over their meals, and provides opportunities for learning. There are multiple ways to engage children with food, and this encourages them adapt, try something new and learn to enjoy a wide range of foods. Children are naturally curious, and this is a fun and interesting way to foster a positive attitude toward food, eating and nutrition.

6. Setting Realistic Expectations
It’s important to have realistic expectations when it comes to children’s eating habits. Not every mealtime will go smoothly, and it’s normal for children to be picky or go through phases where they favour certain foods over others. The key is to remain patient and consistent in offering a range of options, without compromising nutritious and balanced eating, allowing for those days or times where celebration or favourite foods are offered. Over time, children’s preferences change, and they become more willing to try different foods and expand their palate. The goal is to create a positive environment where healthy eating becomes a natural developmental process.

Making mealtimes better for children involves creating a structured, positive environment where healthy eating habits can be explored and start to flourish. By establishing routines, offering a variety of nutrient-dense foods, and encouraging mindful eating, parents can help children develop a healthy relationship with food that will benefit them throughout their lives. The principles of paediatric nutrition provide valuable guidance on how to support children’s nutritional needs while fostering positive mealtime behaviours. Ultimately, improving mealtimes is about creating a space where children feel comfortable exploring food, enjoying meals, and nourishing their bodies with the nutrients they need to grow and thrive.