TOTS & TYKES
family
MEAL TIME TIPS Eating together as a family, even with your young toddler, provides benefits beyond getting family members to come together. When children eat with their family, they’re being exposed to healthy eating habits and appropriate table behaviors - skills that will benefit them for the rest of their lives. It is important to establish a positive feeding environment - one where everyone is sitting down at the table eating the same meal together, free of screens and phones.
Family meal time can feel stressful if you have a picky eater at home. Here are some tips to make mealtime more enjoyable for all:
1
Get your kid(s) involved in meal planning for the week. They’ll have a sense of ownership over the meal when their input is incorporated into the family menu and may be more likely to try the foods they suggest.
2
Bring your kids grocery shopping. Although this can turn a quick shopping trip into a longer process, you can invite your child to choose the veggie for dinner, or pick out a new spice or seasoning to try.
3
Get your child involved in meal prep. Children as young as two can wash produce, mix ingredients, rip lettuce and help you measure and scoop. You may find they’re more likely to taste the ingredients while you cook than when they’re served at mealtime!
This tip is from our Happy Mama Mentor Janel, RD, CBS and mom to Zachary, Lydia and Josie Also available to chat at: happyfamilyorganics/chat
BUILD-YOUR-OWN MEAL IDEAS Make family meals fun with some of these build-your-own meal ideas, where everyone can choose their own meal components:
Pasta Salad
Taco Bar
Prepare cooked whole grain pasta and let everyone choose from mix-ins like cooked diced chicken, chopped broccoli, shredded cheese, and an Italian dressing.
Have crunchy or soft tacos with black beans, shredded cheese, diced avocado, salsa, sautéed peppers and onions.
Brown Rice Bowls
Sandwich Bar
A great way to use up leftovers, you can mix in cooked shrimp, roasted veggies, beans or lentils, and a Teriyaki sauce.
Have a variety of sandwich fillings like turkey breast or hummus, cheese slices, lettuce leaves, mustard, thinly sliced veggies, and whole grain bread or rolls.
By serving the same meal for all members of the family, you’re avoiding being a short order cook. Exposure is the bridge between a child not trying a food and trying it, so even previously disliked foods should still be served on the plate, and your child can decide whether or not he is going to eat it. By providing at least one liked item at every meal (whether it’s apple slices, a whole grain dinner roll or a wedge of cheese), you can be confident your child won’t go hungry and may even be more likely to try a new food when it’s paired with a familiar favorite!