Does mealtime ever seem stressful at your house? If you feel like you have any sort of a picky eater, getting kids to eat can often feel like an uphill battle.
However, there are strategies to promote a healthy relationship with food and to avoid fighting about eating. Here are three ways to navigate mealtime peacefully with your children.
1. Keep Food Neutral
One of the most effective ways to avoid conflicts about food is to keep the atmosphere around mealtime neutral. When we choose to fight and argue over food, mealtime becomes stressful and negative for everyone.
Avoid labeling foods as “good” or “bad” and refrain from using food as a reward or punishment. Instead, focus on presenting a variety of nutritious options in a positive and non-judgmental manner. By removing the pressure and judgment associated with certain foods, you create a more relaxed environment that allows your child to explore and enjoy different foods at their own pace.
2. Practice The Division of Responsibility with Food
According to the Division of Responsibility in Feeding (DRF) model developed by Ellyn Satter, parents have a clear role in feeding their children, while children have a corresponding role in eating.
A parent’s responsibility is to decide WHAT food the child is offered, and WHEN it is offered. Ideally, this would be nutritious meals and snacks at regular intervals throughout the day.
In addition, your child’s responsibility is to decide IF they will eat it and HOW MUCH to consume. By allowing your child to make choices about what goes into their body, it teaches them to listen to their bodies at a young age and to develop a healthy relationship with food and eating. (This is why teaching them to pack their own lunch is such a game-changer!)
3. Trust Your Child’s Intuition
Children are naturally beautiful intuitive eaters, born with the ability to regulate how much they eat based on hunger and fullness cues. As parents, it’s essential to trust your child’s innate ability to self-regulate their eating habits.
Again, avoid the temptation to coerce or bribe your child into eating certain foods, as this can create power struggles and undermine their natural ability to listen to their bodies.
Creating Positive Feelings About Food
By implementing these strategies, you can create a positive mealtime environment that promotes healthy eating habits and minimizes conflicts around food.
Remember that every child is unique, and what works for one may not work for another. Be patient and consistent in your approach, and above all, focus on keeping your own attitude positive towards food and eating (your children will see it!).
With time and practice, you’ll find that mealtime battles become a thing of the past, replaced by peaceful and enjoyable family meals where everyone can savor the experience together.
If you’d like to learn more about creating positive experiences with food, you might enjoy these posts: