Do you get frustrated after you make a large family meal and your children only take two bites? Or maybe you wish that there were some go-to meals that everyone could agree upon. The good news is that taking control of the dinner hour is within your reach.
So many of my clients face this problem – and maybe you do too.
My daughter complains about what’s served, so I make her a peanut butter sandwich because I know she’ll eat it.
My son refuses to eat, so I give in and stop asking him to come to the table for meals.
My son whines about feeling hungry before bed (even though he didn’t eat at dinnertime an hour earlier) so I give him yogurt and a banana in hopes that he’ll go to bed peacefully and not wake up hungry.
Whether you are dealing with picky eaters, rushed mealtime or other dinner table dilemmas. I have strategies!!
You work full-time and prepares dinner for your family every night. You often struggles to get a meal on the table that everyone will enjoy. One child is quite picky, one doesn’t want to try new things, and no one agrees on the foods they like.
PROBLEM
Your struggle is making family meals that everyone will enjoy.
THE FACT
After reading 20 Strategies to Raise a Mindful Little Eater. You realize that parents and children have different jobs at mealtime (Divisions of Responsibility in Feeding) – and you had never thought about it that way before. Your job is to decide which nourishing foods are served, when dinner time is, and where they will eat. It’s then up to your children to decide what and how much to eat from what you offer.
You are relieved to have a framework for a plan, with separate roles for yourself and your kids. You quickly realize that some small changes can make mealtime more enjoyable for everyone. Now that you knows that it’s your children’s job to determine how much to eat, you can stop telling them to “eat everything on their plate.” Plus, you now know not to let the kids decide where they want to eat, which is often in front of the TV/IPad instead of at the dinner table.
As you continue to read information about picky eating, you learn that children take their nutrition cues from their parents, so you can set a good example by preparing and eating nourishing choices. You admit to yourself that you rarely eat vegetables, and realize your kids won’t either! You also finds out that:
- Children’s appetites can be erratic and that’s OKAY! The amount you children eat will vary each day depending on their appetite, fatigue, activity level and if they are having a growth spurt. It doesn’t always mean they are picky – it is normal.
- Getting your children involved with grocery shopping, prepping and cooking food can help them become more interested in trying new things.
- It can take 8-15 tastes or more before a child will like a new food.
- Children may seem picky or may eat a small amount because they are simply not hungry at meal times.
- It’s best to offer three meals and two or three snacks at regular times each day and to make sure your children aren’t grazing throughout the day. This will help the children come to the table hungry since even a little milk, juice or few crackers can spoil a child’s appetite.
SEEK SUPPORT
You feel better knowing that you are not the only mom with picky eaters. You learn that up to 35 percent of toddlers and preschools are described by their parents as picky eaters too. If you are at all concerned that what your child is experiencing is more serious than common picky eating, consult their pediatrician. They may benefit from seeing an occupational therapist. And if you are worried that your child is not getting enough of the nutrients they need, I can help! Check out my Peaceful Mealtimes online course.
Getting your children more involved in shopping, prepping and cooking meals will make them more interested in family meals! Start by cooking these five kid-friendly recipes:
- Chocolate Chia Power Balls
- Oatmeal Pecan Pancakes
- Smarter Smoothie
- Coconut Blueberry Chia Pudding
- Peanut Butter Apple Oat Cookies
Don’t forget to read this blogpost: 20 Strategies to Raise a Mindful Little Eater.
Do you have a picky eater at home? You need more meal ideas? You need some strategies to deal with your little picky eater at home. Contact Me about starting a nutritional counselling program.
Adapted from the Dietitians of Canada’s Nutrition Month campaign materials.
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