By Nicole Haywood, M.A., R.D.

Do you sit down to eat meals regularly with your children?

A 2004 study (Archives of Pediatric and Adolescent Medicine) concluded that children who eat regular meals with their parents get better grades and are less likely than their peers to use drugs and alcohol, be depressed or have suicidal thoughts. These are pretty compelling reasons to eat with your kids! But the manner in which you provide meals can make or break the experience. So heed the “big three“ of family feeding dynamics to ensure your children get the most out of the experience:

The Power of Presence

You can plan a nutritious, well-balanced meal for your children, but if you aren‘t there to eat it with them, they can‘t be expected to learn how to eat well. Make eating together a priority. Evaluate your family‘s commitments and involvement in extra curricular activities and consider scaling back if necessary.

The Power of Predictability

Your responsibility as a parent is to provide food in a pleasant and predictable fashion. This means scheduling meals and snacks so that everyone can get from one eating “occasion“ to the next without too much discomfort. Young children have small stomachs and benefit from several snacks throughout the day, in addition to breakfast, lunch and dinner. Older children may be able to tolerate three meals with one or two small snacks.

At the scheduled meal or snack time, you decide what goes on the table. Try to include at least one familiar food so that young eaters can fall back on it if they are intimidated by a new food. Studies show it may take more than 10 exposures before a child successfully chews and swallows a new food!

The Power of Personal Preference

Once you‘ve put the meal on the table, allow each family member to choose what and how much he or she prefers to eat of the foods you have offered. Don‘t make a big deal about vegetables. Most kids will learn to accept and even like them if they aren‘t pressured. And if your child would like to pass on a particular food item, teach him or her to say “no, thank you.”

Remember the big picture: Eating together is an investment in your family‘s health!

Also, check out The Absolute Beginner‘s Guide to a Lite and Healthy Lifestyle by Nicole Haywood and Secrets of Feeding a Healthy Family by Ellyn Satter. Bon Appetit!

For additional information please contact NIFS at 317.274.3432.