Does mealtime with your kids sometimes feel like a tug-of-war, with you pulling for healthy eating and them pulling back? Helping your kids develop good eating habits takes teamwork. These tips might help you make mealtimes more enjoyable.

Know your roles.

As a parent, your role is to provide an array of nutritious foods at scheduled meal and snack times. Your child's role is to choose from the foods you offer and decide how much to eat. Serve younger kids smaller portions—they'll ask for more if they're still hungry. And don't worry if your child eats more or less than usual on a given day—it's normal for their food intake to vary sometimes.

 

Trust your framework.

Scheduled meal and snack times give kids a framework to feel comfortable in. If your child doesn't eat much—or anything at all—from the foods you provide at a meal, don't offer alternatives. Instead, tell your child he or she must wait until the next planned snack to eat again. If your child begs for extra snacks between meals, make sure they know when the next planned snack is coming.

 

Plan and prep together.

Kids are more likely to eat meals and snacks they help prepare, so let them help you plan the meal and do age-appropriate kitchen tasks.

 

Try, try again with new foods.

Don't worry if your kids are a bit fussy about trying new foods. It's fine to encourage them to take a bite, but don't force them. You might need to offer a new food eight to 10 times before they learn to like it.1 So, be patient and keep offering an array of nutritious foods such as whole grain cereals, fruits and vegetables.

 

Be a good role model.

Your kids love to watch and imitate you. Do you practice what you preach by eating a nutritious breakfast like cereal, milk and fruit every morning? Do you eat fruits and veggies and drink milk? If so, your kids will be more likely to do so, too.

 

Don't push a clean plate.

Young children may have a natural ability to regulate their food intake—they know when they've had enough and stop eating. Urging them to finish everything on their plate diminishes their ability to hear their "inner signals" and encourages overeating. Let them decide when they've had enough.

 

Be neutral about foods.

Don't classify foods like fruits and vegetables as "good" and others like candy and ice cream as "bad." Your kids will likely turn up their noses at the "good" foods and go crazy for the "bad" foods! Also avoid "bribing" kids for good behavior with treats like a favorite dessert.

 

Stay relaxed.

Kids can sense when you're anxious about their eating habits. They might use this information to stage a "power play" at the table by refusing to eat until they get their way, for example. Don't worry if your kids don't eat a balanced meal once in awhile—it's what they eat over time that counts most.

References:
1. "Position of the American Dietetic Association: Dietary Guidance for Healthy Children Ages 2 to 11 Years." American Dietetic Association, 2004.