Family mealtimes provide a wonderful opportunity for parents to instill positive eating habits with their children. It is an opportune time to teach social etiquette and portion control. It also provides an opportunity to build on family relationships. However, in today's busy world it isn't always an easy task. Many parents and children can become discouraged during mealtimes, thus giving way to frustration and feelings of becoming overwhelmed.
The first tip to remember when providing your child with a meal or a snack, is to keep in mind the size of a child's stomach, which is no larger than the size of "his" fist. This will encourage the child to eat the food that has been provided, and help serve as a reminder for the parent an adequate serving size. Another important factor to remember, is not double a child's meal on their plate to "make-up" for missed meals. It is important to remember that small snacks should be given between meals. This will provide extra nourishment if meals are missed.
Finicky Eater Tips
It is not uncommon for children to encounter stages called "food jags", or wanting the same foods all day or everyday. As long as the desired food is nutritious, it is okay to let them eat it. It can also provide an opportunity to gradually introduce "a bite" of something new with their current popular food choice. Children generally outgrow their food jags after a short period of time. Here are the following tips to help encourage a finicky eater:
- encourage new foods one at a time
- allow children to see other family members taste and enjoy new foods
- never allow a "special meal" to be prepared separately for children, this will become an expectation and a habit difficult to break
- allow children to help plan menus, this will encourage discussion about the importance of incorporating food groups
- allow children to help prepare meals
- offer the new food often, this generally takes several times before children will accept a new food
- trying and spitting food out is part of the natural process of discovering new foods, try not to reinforce the behavior of spitting food out by drawing attention to it
- set time aside for the family to eat together, other family members serve as positive role models for younger children
- television during mealtimes is a distraction
- give small portions and allow children to serve themselves, if more is desired
- set consistent times for meals
- never use food/desserts as a bribe
- include children during grocery shopping
Serving Size Tips
According to the United States Department of Agriculture (USDA), www.celebratehealthyeating.org/pdf.pyramid.pdf the following serving size of each of the five basic food groups are suggested each day:
- Grains (6 servings)
- Fruits (2 servings)
- Vegetables (3 servings)
- Dairy (2 servings)
- Protein (2 servings)
Family Mealtime Benefits
Family mealtimes provide an excellent opportunity to establish positive eating habits, table manners, and social skills for young children. Allowing children to help serve themselves will help them to develop and listen to their own internal hunger cues, which is a key to preventing overeating. Some of the best childhood memories can develop over the dinner table, and can deepen the family bond. If concerns exist as to whether a child is eating too much or too little, it is always important to consult your child's health care provider.
Providing small, age appropriate serving sizes, encouraging children to participate in meal and menu planning, will help encourage success for the finicky eater, and ease frustration for both parent and child.
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