Making Mealtimes Manageable: 5 Tips for Parents and Kids

Mealtimes can feel stressful for parents, especially for those with picky eaters. While we know developing a healthy relationship with food is essential for kids’ growth and well-being, getting them to try new foods or sit at the dinner table can be challenging! 

Try out these tips to make mealtimes more manageable at home:

1. Create a Mealtime Routine

Consistency is key when it comes to making a mealtime routine. Establish regular meal and snack times to help set expectations and reduce resistance for kids. A structured routine can prime them to expect food rather than constantly asking for snacks throughout the day. 

Use calm reinforcement, such as gentle reminders leading up to mealtimes and positive reinforcement when your child sits down to eat. When they feel that mealtime is predictable and pressure-free, they will be more likely to engage and enjoy their food!

2. Involve Kids in Meal Prep

Giving kids a role in preparing their meals fosters independence and responsibility, while also making them more open to try new foods. Assign them tasks like washing vegetables, stirring ingredients, or setting the table to get them involved. 

Being exposed to grocery shopping and picking ingredients can make your kid more comfortable with different foods too. By making meal prep a shared activity, you can turn mealtime into a learning and bonding opportunity with them.

3. Keep Meals Simple and Balanced

Healthy meals don’t have to be complicated! Focusing on simple, fresh foods rather than heavily processed food ensures that children get the nutrients they need without the need for time-consuming recipes. 

Provide a variety of fruits, vegetables, proteins, and grains to keep your family’s meals nutritious. A balanced plate with at least three different colors is also a good rule of thumb that encourages healthy eating and reduces mealtime stress.

4. Minimize Distractions When Eating

Working to lessen distractions during meals can help kids focus on their food and family. Asking them to help make the kitchen or dining area ready for everyone can make this transition easier. 

This could mean turning off screens and serving plates together, and encouraging conversation to catch up around the dinner table. An intentional time to connect with minimal distractions can enhance family relationships and promote mindful eating.

5. Offer Choices in Food

Presenting children with some control over what they eat can make mealtimes more enjoyable and less combative. Decision-making opportunities, such as letting them choose between two vegetables or picking their own plate, may help them feel more involved and interested in their meals. 

Try to have choices available for your kid so they feel like they have a voice, while you guide them toward healthy eating habits. Incorporating foods or kitchen items you know they like into these choices can feel like a win-win to them! 

You can make mealtimes more manageable and pleasant for your family. It starts with mealtime routine, prep, balance, focus, and choice. For more personalized parenting support surrounding nutrition, decision-making, and much more, download the HeyKiddo App to start your free trial today!