Put a little magic in mealtime

March is Nutrition Month!

Dietitians all over are helping Canadians unlock the potential of food. What better way to mark nutrition month than to start at the dinner table with our loved ones. Magic happens when people come together to share food around a table. Mealtimes are a chance to refuel with healthy food. They are also a time for sharing, a sense of belonging and a bit of calm in a hectic day.

Research shows children who are included at meal times have more nutritious diets, perform better in school and have lower risk of obesity and better relationships with food. By creating positive mealtimes, you can help children develop healthy eating habits for life.

EVERYONE HAS A JOB TO DO

Parents (or caregivers) and children have different jobs at mealtime. Meals are less stressful when everyone does their job:

Parents decide when and where eating takes place, and what foods are offered.

Children decide which foods to eat, how much to eat or even if they eat.

Give children lots of attention during meals, but don’t comment on what or how much they eat. Avoid praising them for eating or making rules about how much they should eat. Trust their appetite. It is normal for children to eat a lot at one meal and very little at another. Never

force a child to eat.

But that doesn’t mean you shouldn’t talk about food with your children! Sitting around the table is a great time for learning. Help children describe the taste, texture and look of food. Talk about where food comes from, how it grows or how it is prepared. Show them how much you enjoy eating your vegetables or trying new foods (you know they are watching everything you do!).

MEALS MADE EASY

Try these tips for making mealtimes happy and healthy:

Enjoy meals at the table without distractions. Turn off the TV, put away electronics and remove books or toys.

Make it special by using placemats, plates, bowls and cups that your children enjoy using.

Start with small portions. It doesn’t take much to fill small bellies. Large portions may discourage children from eating before they even start. Let children know they can have second helpings if they are still hungry.

Offer new foods one at a time. Serve the new food with a familiar food the children already like. Be patient. If children do not accept a new food the first time, try it at another meal. The more the food is offered, the more likely it will be eaten.

Avoid using dessert as a reward for eating foods that are less popular. If dessert is part of your meal, offer it to children regardless of what else was eaten.

Presentation is everything! Offer foods with different colours, textures and shapes to make the plate look appealing.

Now it’s your turn! What new ideas will you use to create some mealtime magic for your little ones?