How to Create a Positive Mealtime Environment for Picky Eaters
Creating a positive mealtime environment is crucial for helping your child explore new foods. In this post, we'll discuss tips and tricks to set the stage for a stress-free, enjoyable dining experience that encourages even the pickiest of eaters to try something new. Don’t let this list intimidate you! If you can implement one of these things into your meals, then great! So, let's dive in and transform your mealtimes into a fun and nurturing experience for the whole family.
1. Set a Routine and Stick to It
Consistency is key when it comes to mealtime. Establishing a regular schedule for meals and snacks helps your child know what to expect and provides a sense of stability. I typically recommend 2-3 hours in between all meals and snacks. What does this do? It ensures that your child has internal motivation (aka hunger) to actually eat an age appropriate meal. Keep in mind, we’re not withholding food, we’re just ensuring our kids are hungry enough (but not hangry!) to be engaged in mealtime.
2. Make Mealtime a Family Affair
Whenever possible, eat together as a family. Sharing meals not only provides an opportunity for quality family time but also allows your child to see everyone enjoying a variety of foods. Remember, our little ones learn by watching us, so be a positive role model by trying new foods yourself!
3. Keep the Atmosphere Light and Fun
Okay, this one might be the hardest suggestion I have for you, but it really does work wonders for encouraging picky eaters to try new foods. Keep the conversation light and fun, avoiding any food-related pressure or negotiations. Engage your child in age-appropriate topics to help create a pleasant dining experience. The more relaxed you are (even if you’re faking it!) the more relaxed your child will be.
4. Don’t Forget The Favorites
Offer preferred foods along with the new or non-preferred foods during mealtime. This sounds like I’m asking you to do extra work again, doesn’t it? You’re not wrong. But! This strategy is just a stepping stone to getting your child where you want them to be. Imagine sitting down for every meal and being served a food that you’re afraid to eat. That would be really stressful! Offering preferred foods will make our children more comfortable and more willing to come to the table without a fight.
5. Make Food Fun and Appealing
Get creative with your food presentation! This does not have to be Pinterest-level bento boxes. Using toothpicks, skewers, silly straws, cutting food into a different shape, adding sprinkles, or using new utensils like chopsticks or mini appetizer forks are all amazing ways to get your child engaged with a new food.
6. Focus on the Interaction
I know the goal is to get your child to actually eat a new food, but we’re not there yet! So, let’s start smaller. Encourage your child to smell, touch, kiss, and lick a new food before they take a bite. These interactions are HUGE wins! Think of these interactions like rungs on a ladder. If someone told you to skip 3-4 rungs to climb to the top, you’d be terrified and would probably refuse. Instead, if we celebrate and encourage each small step, our kids will participate willingly and at their own pace.
7. Know When to Call It Quits
It's essential to recognize when your child has had enough and not push them to eat more than they're comfortable with. Respecting their cues can help prevent negative associations with food and maintain a positive mealtime environment.
Choose one of these new strategies and use it tonight!
