Mealtime is a time for families to gather together, share and have fun!

In today’s fast-paced society, families often abandon eating together. Research shows that children that eat with their families are more likely to try new foods, make healthier choices and even do better in school! Mealtimes are an opportunity for parents to strengthen their family, model good eating habits and keep track of their children’s lives.

Here are some tips to create mealtime routines for your family:

• Try to plan one meal a day in which everyone can be together. If both parents are not available, have at least one parent eat with the children. If the weekdays are too hectic, make a special effort on the weekend.
• Try to focus on your children and not discuss adult issues. Start a tradition by having each child share the best thing that happened to them that day. Enjoy your amazing family.
• Turn off the TV! Television viewing during dinner stifles conversation. Research shows that families that watch television during dinner eat more fatty foods and less fruits and vegetables.
• Let the children join in cooking. Children as young as two-years old love to help! They can help prepare dinner (eg; sprinkle cheese, chop bananas for fruit salad etc), set the table or even do the dishes (if you don’t mind the mess).
• At mealtimes model good manners, healthy eating and a willingness to try new foods. Children will mimic your attitudes toward food.  If you don’t eat your vegetables, why should they? Be open to new ways of cooking too.
• Keep meals simple and be realistic about the amount of food that you give your child.

Parent Tips

Jane and Mikel - parents of four children
The children take turns bringing a lighted candle to the dinner table. We then sing a blessing. If the children are a bit fussy about coming to the table, I sprinkle some magic fairy dust and polish their seats. This tends to work because of their ages. At our house we have a compulsory salad at the start of our meal, and the children know that it is the most important part and that it must be eaten before getting anything else. We have always been consistent with this and rarely have an issue with non-eating. If they are teething or overtired, then they just do their best.

These great tips and more are from the highly acclaimed book The Triumphant Child - A practical guide to raising 2, 3 and year olds.

Finding creative ways to encourage fruits and vegetables in your child’s diet can be fun for the entire family.

10 Ways to get children to eat more fruit and veggies

1. Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run.
2. Serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups. Top off cereal with fruits or add frozen fruits to smoothies.
3. Set a good example. Snack on fruit and order low-sodium, low-fat salads, soups, or vegetable sides when at restaurants.
4. Pack the refrigerator, freezer and cupboard with pre-cut, frozen and canned vegetables so that it is easier for you to prepare meals and snacks that include vegetables.
5. Challenge family members to reach their daily fruits and vegetable goal. Reward the winner with a prize of his or her choice.
6. Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines.
7. Let children choose which fruits and vegetables to serve and how to incorporate them into their favorite meals.
8. Make fruits and vegetables fun. Try dressing up sandwiches with faces and smiles made from fruits and vegetables.
9. Keep trying. For some foods, it may take multiple times before a child acquires a taste for it.
10. Encourage friends or relatives to offer vegetables and fruits to your children.

Other things to try

Kids are turned off to trying new foods if the smell, flavor, or color is not appealing to them. It may be more appealing to a child if the fruits or vegetables are served raw.

Try feeding different textures of fruits and vegetables to your child. Some children prefer smooth food, where as others like lumpy, and some children like crisp foods, but others like soft.

Offer new fruits and vegetables in combination with old favorites to show your child a variety of smells, textures, and colors. Various vegetables can be added to any whole grain pasta dish or pizza, and fruit is a great topping for low-fat or fat free yogurt.

Food safety

Keep an eye on small children when they are eating. Small children may eat in a hurry, stuff too much food in their mouths, or chew their food inadequately which may cause a child to choke.

Prevent injuries by prohibiting children from running or playing while chewing food. Feed small children only when they are sitting down and are in a relaxed atmosphere. Train toddlers to chew their food thoroughly before swallowing.

For some great fruit and veggie recipes your children will love - www.fruitsandveggiesmatter.gov

These great tips and more are from the highly acclaimed book The Triumphant Child - A practical guide to raising 2, 3 and year olds.