Family Meals

Many times parents will ask me ideas for creating a healthy 'eating' environment for their child. Providing a family meal is one way to help your child form a positive relationship with food.

Some other important facts:

MEALS REASSURE CHILDREN THAT THEY WILL BE FED.
Children of all ages feel better with structure. Knowing what to expect helps them to feel safe in the world and decreases anxiety. By providing meals at approximately the same time every day, you are letting your child know that you will take care of his/her hunger needs.

MEALS ARE A GREAT WAY TO CONNECT ABOUT THE DAY.
The world is such a busy place. By taking 30 minutes out of your day to talk to your child about his/her day, you will be creating a safe space to share thoughts about school, work and friendships.

MEALS ARE GREAT VENUES FOR INTRODUCING NEW FOODS.
This does not mean that meals need to be complicated events; it just means that you are providing a scheduled routine where children can experiment with new things. By adding a new fruit, vegetable or protein dish to the table, you are giving children the opportunity to explore a variety of new foods.

MEALS TEACH RESPONSIBILTY.
Children of all ages can be a major part of the mealtime process. Toddlers can help folder napkins, preschoolers can set the table, kindergarteners can help with mixing dips, elementary school children can cut vegetables or do simple recipes, middle school and high school children can put together entire meals (with supervision). By giving children responsibilities involving meal time, you are not only teaching them how to make healthy meals, you are increasing their self-esteem by showing them they can accomplish something.

MEALS MAKE EATING IMPORTANT.
Sports, playdates, work, school functions, everything seems to come before a family meal. By scheduling meal times you are modeling to your children that sitting and eating is important. Sitting an eating a healthy meal should be as important as going to be each night.

MEALS TEACH MANNERS.
Teaching a child about table manners will help your child feel more comfortable when going out to eat or to a friend’s house for dinner, and in turn, help your child feel more confident.

MEALS TEACH KIDS HOW TO CONNECT TO THEIR HUNGER
By taking the time to sit and eat, you are teaching kids how to slow down and listen to their body’s hunger. When you eat on the run, in the car, in front of the television, you can’t listen properly to what your body is telling you, am I full? Am I still hungry? Am I thirsty? Model verbal cues while having a family meal, “I think I am done eating. My body feels full.”

MEALS TEACH THE IMPORTANCE OF CONNECTION.
Research shows that people who are more connected with others are less likely to be depressed. By taking the time to bring your family together, and by making mealtimes a pleasurable experience, you are setting the stage for great connections. You are reinforcing the importance of talking to others and sharing your feeling and thoughts.

MEALS TEACH KIDS ABOUT CUSTOMS
Everyone has at least one family tradition from their childhood. Turkey on Thanksgiving or special bread on Christmas or Chanukah. Use mealtimes to teach your child about past and current customs regarding food. Talk about the customs of others.

MEALS HELP FAMILIES GROW PHYSICALLY, EMOTIONALLY AND SOCIALLYBy providing a meal of healthy food, good conversation and your undivided attention, you are giving your child the opportunity to grow and develop the body confidence she will have for life.

Make a goal to have one family meal a week! With busy lives and busy schedules don't put pressure on yourself to do it every day. Also, family meals do not have to be dinners, they can be weekday breakfasts or weekend lunches.