1. Stick to a Schedule:

Consistency is Key. Having a regular mealtime schedule is like a secret recipe for healthy eating habits. Before mealtime, give your child a little heads-up to finish what they’re doing. Serve meals and snacks like clockwork, roughly every 2.5 to 3.5 hours apart. Make mealtime last about 15 to 30 minutes. Don’t stress too much if your child isn’t devouring every dish you put on the table. Trying new foods is a bit like a journey with lots of twists and turns. Try to steer clear of extra snacks or drinks between meals. Learning to listen to the tummy (registering the body’s internal hunger cue) helps with one’s eating and appetite. Let your child’s hunger be their mealtime guide! And remember, besides eating, keeping a balanced lifestyle with playtime, learning, and self-care supports your child’s eating journey too.

2. Be in Tune with Your Child’s Cues:

It’s your job as a parent to tune in and respond to their hunger or fullness signals. This is the most crucial element for building a strong, trust-filled bond between you and your child. Check out the table below to see how you can decode your child’s cues:

3. Create a Relaxed Environment:

A relaxed atmosphere is key for successful eating. Encourage your child to focus on their meal by providing a calm, distraction-free setting. Avoid screens (e.g., TV, smartphones, tablets etc.) as they can negatively impact eating. As your child becomes ready, invite them to join the family at the dinner table, which promotes good eating habits.

4. Family Meals, Family Time:

Children develop healthy eating habits when they see, talk about, and receive positive encouragement about food. Family-style meals encompass all these benefits. Have your child sit facing other family members for more interaction. Place all the food in the centre of the table for sharing. Everyone starts with an empty plate and selects their choices. Parents can assist younger children as needed. Through family meals, parents can model the enjoyment of a variety of healthy foods. It also allows children to make their own food choices and try items the family enjoys. This helps children learn that there’s no “my food” or “others’ food” – it’s about trying new things and keeping options open.

5. Mix Up the Menu:

Trying new foods is like a culinary adventure. Experimenting with different flavours, textures, and ingredients is essential for building a healthy eating habit. Sometimes, your child might decline a new food the first time. But don’t give up too quickly! They might change their mind once they become more familiar with the food. Try not to serve the same food more than 2-3 times a week. This encourages children to keep their food options open and not stick solely to their favourites. If you’re starting with a limited menu, you can diversify by serving food at different meals. A weekly menu or timetable can also be helpful for giving your child a heads-up about what is coming next.

6. Baby Steps for Children’s Eating:

Introducing new foods can be a challenge, but helping your child feel confident with changes is essential. Take it slow and be patient – that’s the key. Start by trying foods that are similar to what your child already likes. They’ll explore new options when they’re ready. Never trick your child into eating something. Remember, trust and a warm relationship between you and your child are crucial when trying new foods.

7. The Language of Mealtime:

Keeping mealtime relaxed is important. Engage in friendly and fun conversations with your child while you eat. It’s great if you can maintain warm and engaging eye contact. To make meals interesting, play some food-related games with your child, like:

I Spy: One person ‘spies’ something or someone around the dinner table, and the others guess what it is.
Telephone Game: Start a story (related to food) and let family members take turns continuing it.
Alphabet Game: Choose a category (e.g., ‘vegetables’ or ‘supermarket items’) and take turns naming items that start with each letter of the alphabet (from ‘a, ‘b’, till ‘z’).

Remember, responsive parenting with warm and engaging interaction strengthens your attachment and relationship with your child. This bond is essential for healthy social development (helping them communicate their eating needs with confidence) and better eating habits. Avoid using terms like “picky eater” or “struggles with eating” when discussing your child’s eating habits. Eating is a lifelong journey of exploration and learning, even for adults like us. Such words can impact your child’s confidence and trust in your relationship.

 

8. Sensory Strategies:

Certain senses can help with regulation. Encourage your child to drink through a straw while eating. The sucking motion, especially with thicker liquids like milkshakes, can improve overall regulation and tactile defensiveness. Sometimes, beverages like iced water, acidic fruit juice, or lemonade can also aid your child’s eating. You can also involve your child in (heavy work/ proprioceptive) heavy or mild physical activities before mealtime to help them reach an optimal arousal level – not too lethargic and not overly excited – which can support their eating.

Engaging children in cooking is an excellent way to provide various sensory experiences with food. During cooking, children can interact with ingredients using all their senses, such as touch, smell, and sight. Cooking also offers children the opportunity to enhance their fine motor and cognitive skills. Additionally, active participation in food preparation gives children a strong sense of achievement and satisfaction.

So, there you have it—these are the tips to support your child’s eating journey. We appreciate you taking the time to read and use our resource page. As mentioned in our previous post, you can always seeks professional inputs if eating and feeding appeared to be challenging for you and your child. Having professional advice can act as a great anchor for you to start the eating journey again with less hindrance. Our sincere hope is that these tips can help you, reduce some of your stress, and make mealtime a more enjoyable experience for your family.

 

Stay tuned for more resources coming your way soon!