Moms-to-be Babies Toddlers and Preschoolers Children Teens Adults

It's Important to Eat Together As a Family

 

Family meals are important for children to learn how to eat well. Children and teens who eat meals with their family, eat more nutritiously than children who do not eat with their family regularly. They are likely to eat more fruit and vegetables, more dairy foods, and eat breakfast more often. They also consume less pop and fried foods and eat less fat overall.

 

Prepare one meal for the whole family. If you make a separate meal for your child, they will become a fussy eater and expect you to do that all the time.   

 

These days families have busy schedules, so allow for some flexibility. If dinner doesn't work for your family, get together for breakfast or lunch instead. Try having an evening snack together if you are unable to be home for dinner. Any time you can share a meal or snack together, it will have a positive effect.  

 

Do your best to make meal and snack times relaxed and pleasant

 

Keep conversations positive and don't focus on the food. Create some family rules that work for you, such as eating most meals at the family table and turning off the TV during meals. If you can, serve food in bowls on the table "family style." This allows everyone to take as much or as little as they choose.

 

Have Appropriate Expectations

 

Your child will gradually learn proper mealtime behaviour. Keep your expectations appropriate to the age of the child. Expect your child to sit for a few minutes and socialize even if they aren't hungry.

 

Let your child or children help prepare the meal, set the table and clean up. If they are too young to set the table, you can get them involved by:

• Allowing them to carry the napkins to the table
• Counting the forks as you lay them down
• Calling other members of the family to the table when the food is ready

Be a Good Role Model for Your Child

Your child may have several role models, but as a parent, you are the most important one. A child will watch what and how you eat. If you eat and enjoy your broccoli and carrots, your child may decide they are worth trying. If you want your child to have a healthy relationship with food, then make sure you have one. Show your child you enjoy food and like to try new foods.

 

Being a good role model goes beyond eating a healthy diet yourself. It also means not talking about dieting or about your own weight or anyone else's, in front of your child. Children whose parents are on restrictive diets are more likely to diet themselves.

 

Mothers have a particularly strong impact on their daughters' eating habits, attitude towards food and body image. For example, mothers who follow fad diets and speak negatively about their bodies are more likely to have daughters with unhealthy eating behaviours.

 

If you and your child struggle about feeding issues over and over again, call EatRight Ontario at 1-877-510-5102 to speak to a registered dietitian.

 

 

To help encourage healthy eating habits for a lifetime, make eating a social and enjoyable time.