1. Stick to a Steady Schedule

Offer meals and snacks at regular times. A predictable rhythm helps kids feel secure and supports healthy appetites.  Trying not to let the child graze all day, will ensure better outcomes when sitting down to a meal; plus it will benefit their digestive system not to be continuously working hard to digest the food- lowering risk of digestive discomforts.

2. Keep the Table Calm and Connected

Turn off screens and eat together when you can. Mealtime is a great chance to slow down and catch up—no distractions needed. This encourages Mindful Eating- being able to be tuned in to your body’s hunger and full signals, and being able to focus on the textures, tastes and smell. 

3. You Decide the Menu, They Decide How Much

Your job is to serve balanced healthy meals. Their job is to decide what (and how much) they want to eat from what’s on the table. No forcing, no fuss. This is important- and goes hand in hand with my top #4 if your child is quite fussy or anxious at mealtimes.

4. Always Include a “Comfort Food”

Include at least one food you know your child likes with every meal. It builds trust and shows them that there will always be something familiar here for you.  This will also reduce mealtime anxiety, even though they may not touch the other 4 items on the dish.  They will eventually realise that if they are hungry, they may need to extend their tastes to the other foods on the plate.

5. Don’t Use Dessert as a Bargaining Chip

Avoid saying, “Eat your veggies to get dessert.” When all foods are treated neutrally, sweets lose their power and veggies don’t feel like punishment.  This is a BIG one and can create negative relationships with foods for children as they grow up if there are consequences or bribing connected with eating foods. 

6. Let Them Join In

Get kids involved—let them help stir, choose a veggie, or set the table. Participation builds curiosity and pride around food.  “ Can you help mum with picking the vegetables tonight? Maybe choose a green one and an orange one?”- they may or may not try it, but the participation is opening a door for their brain and gut connection.

Cooking with kids, doesn’t always have to be baking a sweet when you do hands on prepping.  Or even if you are, modify those brownies with some pureed sweet potato and substitute that refined sugar for maple syrup. 

7. Be the Example

Let your kids see you enjoying the same foods you offer them. Your attitude toward meals shapes theirs more than you think.  Since parents are typically the child’s best  role model, the relationship you have towards foods,  may affect your kids choices and desires for that food.  It may be cliché to say, but leading by example will support the children with their courage at mealtimes.

8. Keep Offering New Foods—Gently

Trying something new takes time. Keep putting new (or previously rejected) foods on the table without pressure. Familiarity grows comfort.  I’ll give you an example: When my youngest started finger foods- she steered clear of broccoli. I put a small steamed floret on her plate almost each day; 3 months later she picked it up and smelled it.  2 months after that, she nibbled the top. And going forward to age 6,  with explaining why we eat certain foods, she will eat the tops off of broccoli and will eat the entire broccolini during a meal without any prompting necessary.

One thing I try to have with my kids is good communication on the importance of healthy foods and what they can provide for our bodies.  Obviously easier said than done given certain age groups you have,  But I will often say something like this, for example: “This broccoli provides your body with amazing nutrients to help build your immune system and fight off bad germs that you come in contact with at school, plus the fibre in it will help you go to the toilet.” 

There isn’t a magic rule for all children, but these tips have been found to be the most helpful and in accordance with, The Australian Government of Health.

By Breanne, BHSc Nut Med.