Mealtimes with young children can be a symphony of chaos – spilled drinks, food flung across the chairs and floors, and the ever-present cry of, “I don’t like it!” But fear not, fellow early childhood warriors! With a few simple strategies, you can transform mealtimes from stressful struggles to moments of connection and exploration.
Setting the Stage for Success:
Ambiance is Key:
Create a calm and inviting atmosphere. Play some gentle music, like calming classical melodies or children’s music without too many lyrics. Dim the lights slightly to create a more relaxed feel, and make sure everyone is comfortable in their seating. For those wanting to expose children to new cultures, you could consider matching the cultural background of the food being eaten to a piece of music from a matching culture.
Involve Little Hands:
Let children help set the table (age-appropriately of course) by handing them the cups or placing napkins on the table. For older toddlers, you can even assign simple tasks like putting utensils in napkin holders or setting the centrepiece. This fosters a sense of ownership to the environment and the routine of the mealtime, which makes them more invested in the mealtime.
Variety is the Spice of Life:
Introduce new foods alongside familiar favourites. Offer small portions to encourage exploration without overwhelming them. For example, serve a familiar pasta dish alongside a small bowl of steamed broccoli florets. When introducing new foods, you could have them highlighted in their own serving plate and allow children to explore the food or add smaller quantities to their meal as an initial taster. When new foods overwhelm their dish, children could turn away from the meal altogether.
Make it Fun:
Use cookie cutters to create fun shapes with fruits and vegetables. Let them dip their food in colourful dips like yogurt or hummus. Experiment with different coloured plates and placemats to add a touch of whimsy and variety. This process can make the ‘new’ exciting rather than scary or overwhelming.
Sneaky Strategies for Picky Eaters:
Play with Presentation:
Arrange food into playful shapes on the plate. Use cookie cutters to create star-shaped pancakes or heart-shaped watermelon slices. Make funny faces with fruits and vegetables, like using blueberries for eyes and a strawberry slice for a smile.
Let them “Help” Cook:
Even toddlers can participate in simple tasks like stirring ingredients in a bowl or pouring cereal into their own bowl. This builds confidence in their abilities and makes them feel invested in the meal they helped create. You’re much more likely to want to taste your own creation.
Offer Choices:
Present two or three healthy options and allow them to choose one. This gives them a sense of control and reduces power struggles. For instance, offer them the choice of carrots or capsicum for a veggie side dish. Remember, too much choice can be just as debilitating as no choice. Stick to 2-3 choices at most.
Don’t Force It:
If they refuse a new food, don’t pressure them. Offer it again at another meal, but don’t make a big deal out of it. Repetition is key! They may need to see a new food offered multiple times before they’re willing to try it. When we start forcing children to eat or try new foods, it can start to create long term food aversions and cause unseen damage later on in the child’s life.
Incorporating Healthy Habits:
Lead by Example:
Children are excellent imitators. “Money see, Monkey Do!” Make healthy choices yourself and enjoy your food with enthusiasm. Talk about how much you enjoy the taste and textures of different foods. When this isn’t occurring, the children might be thinking “If the food is so yummy, why aren’t any adults in the room eating it?”.
Make it a Game:
Play a “Taste the Rainbow” game where they try different coloured fruits and vegetables throughout the week. Keep track of their progress on a chart with colourful stickers. This can encourage children to try a new food of a certain colour to finish their rainbow!
Get Creative with Descriptions:
Instead of saying “broccoli,” try “tiny green trees” or “superhero florets” to add a touch of excitement. For picky eaters who may be turned off by textures, describe the taste instead. For example, describe broccoli as having a “slightly earthy” or a “slightly sweet” flavour.
Focus on Positive Reinforcement:
Praise them for trying new foods, even if they only take a small bite. Positive reinforcement encourages them to continue exploring new flavours and textures.
Remember, Mealtimes are to be used as a learning experience, not just a time for nourishment. Be patient, have fun, and celebrate even the smallest victories. With a little creativity and these tips, you can turn mealtimes into moments of joy, exploration, and healthy habits for your little ones!
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