Happy family food
With a bit of planning, mealtimes don't have to be a battleground.
When you have young children, the family table can feel like a battleground – fussy eating leads to arguments which often end in tantrums. It’s not fun for anyone. Here’s how to regain some control and make mealtimes happy again.
Involve kids in cooking
Start by asking for family input when putting together the weekly shopping list. By cooking food that most of the family likes, there’ll be less cause for complaint. It doesn’t have to be boring, but aim for at least one thing on the plate you know they are familiar with and enjoy (alongside some new flavours).
If you can invite them into the kitchen with you, even better. Most three-year-olds can cut soft foods with a blunt knife, stir batters, sift flour and decorate pizza. As well as teaching them valuable cooking skills, they’ll be keen to try their own creations at dinnertime.
Make it fun
Dinner time should be something to look forward to. Children may enjoy making their own laminated placemat, or colouring in a new paper one every day – just like at a cafe!
Funny surprises on the dinner plate like dinosaur-shaped schnitzel in a broccoli forest may lighten the mood.
Let them stop eating when they are full
There is no benefit in forcing a child to eat everything on their plate. Not only will it teach them to ignore their body’s own signs of hunger and satiety, it will only lead to resentment and anger. Try serving food on platters or bowls and let children serve themselves an appropriate amount for their appetite.
Children should not be encouraged to finish a meal, or be praised for finishing everything on their plate. This allows them to eat according to their appetite and learnto respond to their body’s signals of hunger and fullness.
Teach manners – it will pay off later in life
Table manners are important social skills that your child will use for the rest of their lives. Teaching your children good manners gives them the confidence to know how to behave in any situation.
Encourage good manners with lots of modelling, reminders and praise. If an incentive is needed, hand our stickers or keep a reward chart – after several successful meals, your child could earn a night out at a family-friendly restaurant.
Break the good food/bad food dichotomy
Labelling foods as good or bad can be confusing, as some foods which are fine in small amounts may not be good for us if we eat them every day.
Instead, talk about the nutritional qualities of different foods, such as how they help us grow stronger muscles or have more energy.
- Green foods are rich in antioxidants, promoting healthy vision and reducing the risk of cancer
- Red foods contain lycopene which may help maintain a healthy heart
- Orange and yellow foods contain vitamin c which can strengthen the immune system
A food pyramid may help indicate which foods should be eaten most often, and which ones sparingly.
