Getting your kids to sit still for an entire meal may be asking too much, but fortunately there are some simple techniques that will help them form healthful eating habits, including balancing their diet, eating suitable portion sizes, suitable foods, and learn proper etiquette. In today’s world of television advertisements that make our mouths water in front of larger-than-life images of hamburgers and cokes constantly attempting to warp our perception of food, formation of correct approaches to eating is crucial to perform at an early age.
Firstly, carving out some time and space for an uninterrupted meal has been proven to benefit the eating habits of kids and parents alike. Paying quality attention to what we eat allows us to relax and relieve stress while eating, which supports productivity and learning. Perhaps more importantly, an uninterrupted dinner causes conversation, developing family ties and interpersonal skills.
In addition, the extra attention children gain allows for increased attention to their stomachs’ signals. We all have mechanisms that tell us when we have eaten our fill, but watching an engrossing movie while eating will distract children from recognizing or heeding this signal, leading to overeating. ‘Mindful eating’ of this sort is quickly becoming a cornerstone of eating programs across the globe because of its widespread benefits on family life and individuals with eating problems.
Structured eating time also makes discussion a focal point that televisions, video games, or other sources of distraction prohibit. In turn, this allows the parent to exert more control over the eating habits of children, reminding eaters to slow down, eat some corn with their meat, etc.
Adding to the creation of a structured environment for mealtimes, design plates that will appeal to both the tongue and the body. For children, this usually means a portion of one of their favourites and one portion of veggies. Not only does this technique communicate a need for a balanced diet that will remain strong into adulthood, but on a more pragmatic level, it gives parents something to bargain with. Try asking a child to eat one bite of greens for every two bites of their favourite item. Alternating between bites teaches children to focus on the flavour they prefer but still eat their vegetables.
A final tip that will have the same effect of mixing the good with the good: introduce dips with produce, such as carrots with ranch dressing, french onion dip with celery, etc. Kids will not only be attracted by the taste of the dip, they will enjoy the action of dipping itself. Perhaps because it circumvents the need for cutlery, dipping makes vegetables seem like an opportunity to have fun and do what parents want at the same time.
