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 siblings, friends and adults. Establishing a healthy, positive and nourishing relationship with food takes time, and routine throughout childhood really helps. Over time, children learn that mealtimes are an opportunity to eat, experiment and enjoy food, leading to environment which supports long-term healthy eating patterns.

2. Creating a Positive Mealtime Environment
The environment in which children eat plays an important role in shaping eating behaviours. Creating a relaxed atmosphere helps children to feel calm, welcome and settled, which promotes appetite, natural curiosity and an openness to eating. This is also true for trying new foods. Mealtime battlegrounds are unlikely to develop feelings of safety and good memories around food, and these experiences often 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, children can learn to help themselves from food choices served on the table. This can allow them to eat at their own pace and encourage them to listen to their hunger and fullness cues.  Keeping active rather than passive at during the meal, creates a sense of agency around food for children. Mealtimes of at least 20 minutes is about right for most young children, beyond which children who has stopped focusing on eating is unlikely to eat much more.

3. Offering a Variety of Nutrient-Rich Foods
Good nutrition emphasises the importance of offering a wide variety of nutrient-dense foods that support a child’s experience of real food, their 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 savour their sense of taste. 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. Setting Realistic Expectations ..these things take time
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 do 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. Successful mealtimes is about creating a space where children feel comfortable exploring food without pressure, enjoying meals, and nourishing their bodies with the nutrients they need to grow and thrive.