As a parent, you are there for all of their “firsts” in life. From baby’s first steps to a toddler grabbing the spoon for the first time. We often underestimate how a scheduled family meal can have a great impact on a child’s life. When we give them opportunities to learn how to make a meal, kids gain confidence on how to best feed themselves. More than just a spoon to the mouth, they begin to develop a positive relationship with food to manage their appetite healthily. We all want our kids to grow up happy and healthy. During our own busy lives, there are things we often forget.
Little ones learn by your example
We know small children like to do what their parents do. It can be exhausting. Here’s a perfect time to take advantage of their energetic motivation. When they want help, give them a small bowl to carry to the table, teach them how to crack an egg, then let them stir the brownie mix. Whatever their little hands can do. Make it age appropriate. Make it memorable. They can help you clean up the kitchen messes later.
Teach them where food comes from. How are French fries made? How does a carrot grow? Try an indoor herb garden. With little minds that act like sponges, let them soak it up.
Introduce food recipes so kids learn the steps to make a meal. Find the time to plan meals. It’s too easy to use a food delivery app, while the family spends the evening staring at their phones. Think about how long it takes to order a meal and to wait for its arrival. Instead of ordering a pizza and waiting an hour for it to be delivered, why not make one?
Early learning promotes responsibility
Make sure all your kids have a working knowledge of kitchen appliances and utensils, and how to use them safely. Teach them to grocery shop. Once they learn to drive, get it on their to-do list to bring food home for the family. Have them choose a meal to make during the week. Tasks can be divided to save time in meal preparation. Someone can cut vegetables, boil rice or pasta, or get the outdoor grill ready. When the whole family comes together to do their part, delicious meals can be ready to serve in no time after a busy day.
When kids are given the task to feed the family every once in a while, they learn a big part of how to run a household. This is paramount in helping them build self-esteem and confidence once they take their first steps living out on their own. As young adults, they will feel more in control when choosing their food. They will have more insight into their hunger and know what to do about it.
The power of positive conversations
Keep mealtime a positive experience. Stay away from diet talk including healthy food lectures, and conversations about weight loss. Resist the urge to control the eating environment. Stay away from labeling foods as “healthy or unhealthy” by allowing ALL foods at the table. Create a loving empathetic environment during mealtimes that family members can look forward to instead of treating it like a chore. Kids grow up too fast. Why not make the most of the time spent together?
Childhood is learning “on primetime” and it’s where their habits develop. What they learn when they are young most likely will follow them into adulthood. This includes developing a food relationship that can be a fearful one lacking insight, or one with the self-confidence to choose the right amount of food at the right time that is delicious and enjoyable.
Dietitian tips for a healthy family meal experience
- Let your child choose a recipe or theme for a meal, take part in grocery shopping and/or plan a food budget
- Give kids age-appropriate tasks and responsibilities; encourage all family members to take part. NO ONE SITS ON THE COUCH
- Nurture your child’s developing culinary skills. What do they do best?
- Remember, NO FOOD IS OFF LIMITS
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