Mealtime is a time for families to gather together, share and have fun!

In today’s fast-paced society, families often abandon eating together. Research shows that children that eat with their families are more likely to try new foods, make healthier choices and even do better in school! Mealtimes are an opportunity for parents to strengthen their family, model good eating habits and keep track of their children’s lives.

Here are some tips to create mealtime routines for your family:

• Try to plan one meal a day in which everyone can be together. If both parents are not available, have at least one parent eat with the children. If the weekdays are too hectic, make a special effort on the weekend.
• Try to focus on your children and not discuss adult issues. Start a tradition by having each child share the best thing that happened to them that day. Enjoy your amazing family.
• Turn off the TV! Television viewing during dinner stifles conversation. Research shows that families that watch television during dinner eat more fatty foods and less fruits and vegetables.
• Let the children join in cooking. Children as young as two-years old love to help! They can help prepare dinner (eg; sprinkle cheese, chop bananas for fruit salad etc), set the table or even do the dishes (if you don’t mind the mess).
• At mealtimes model good manners, healthy eating and a willingness to try new foods. Children will mimic your attitudes toward food.  If you don’t eat your vegetables, why should they? Be open to new ways of cooking too.
• Keep meals simple and be realistic about the amount of food that you give your child.

Parent Tips

Jane and Mikel - parents of four children
The children take turns bringing a lighted candle to the dinner table. We then sing a blessing. If the children are a bit fussy about coming to the table, I sprinkle some magic fairy dust and polish their seats. This tends to work because of their ages. At our house we have a compulsory salad at the start of our meal, and the children know that it is the most important part and that it must be eaten before getting anything else. We have always been consistent with this and rarely have an issue with non-eating. If they are teething or overtired, then they just do their best.

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