Perhaps the most common question parents have:
“How can I encourage my child to sit down and eat during mealtime?”
It is common to see a child fussing during mealtimes– running around the table, squirming on his chair, picking and playing with his food, etc.
This age-appropriate behavior of constantly moving to touch, push, pull, etc. happens because young children want to explore their environment and assert their independence.
In fact, child psychologists believe that this is an extremely valuable opportunity to teach children about their bodies, health, and decision-making.
In this blog, we will discuss the importance of involving your child during mealtimes and how you can encourage them effectively.
But why is it so beneficial for your child?
Mealtimes are an ideal time to connect with your children. Sitting around a table with your family creates an atmosphere conducive to conversations about everyone’s days, and an opportunity for everyone to listen to each other.
Additionally, this is also the best time to teach them about food, healthy eating habits, and how to prepare meals. The most effective way of imparting these important messages is by involving your child in the mealtime process.
At Chabad Early Learning Center, we encourage the children to participate and make choices when it’s time to eat, thus transforming this into a learning experience, by:
🥣 giving them control over which foods they would like to eat – they get to choose what to put on their plates
🥣 letting them decide how much they’ll eat, and
🥣 asking them where to put the food on their plate.
In an instant, mealtime becomes a time where children have some agency. Since they are actively involved in the entire mealtime process, they are keener to stay focused and engaged during this activity.
By involving your child in the mealtime process, you teach them independence and responsibility for their food choices. Giving him/her this responsibility enables your child to gain body autonomy and teaches them to be in tune with hunger and satiation cues.
Now, how do you get your child involved in the mealtime process?
It can be difficult to get children to sit still and participate during mealtimes, but there are a few things you can do to encourage them.
1. Let children help with meal preparation and planning.
One way to get your child more involved in the mealtime process is to let them help with meal planning. This can be as simple as asking them what their favorite foods are and then using that information to shape your menu.
You can also involve them in the actual cooking process by letting them help with tasks like measuring ingredients or stirring the pot. Not only will this help them feel more invested in the meal, but it can also be a fun and educational experience for them.
Another way is to let them help with setting the table or cleaning up afterward. This can teach them important skills like proper table etiquette or how to properly wash dishes. It can also be a fun way for them to bond with you while you’re working on something together.
Whichever way you choose to involve your child, the important thing is that you’re doing it together. This can help create a stronger bond between you and your child and make mealtime an enjoyable experience for everyone involved.
2. Invite children to eat together with the family.
Eating together is a great way to teach them good table manners and help them develop a healthy relationship with food. You can show them how to use a spoon and fork, or how to properly wipe their face with a napkin.
When you eat together as a family, it sets a good opportunity to teach them about:
- the social importance of sharing a meal,
- the observance of good manners/politeness, and
- the physical skills associated with meal times (ie pouring, using utensils and spices, etc).
Moreover, mealtime conversations are the perfect opportunity to catch up with what your child has been doing during the day at school or to find out what’s been on their mind. If your child is a toddler, you can tell them food-related stories or sing them a song.
Eating together as a family is a great way to create lasting memories and build strong relationships.
3. Encourage children to try new foods.
Picky eating is one of the biggest challenges for most parents. If you have a picky eater, involving them in the mealtime process can also help them to be more open to trying new foods.
Start by asking them to freely choose what goes on their plate. Before placing a chunk of meat or slices of veggies, try asking them, “Do you want to try this?” and “How much of it would you like to try?”
Moreover, children enjoy watching how food is processed. A child who refuses honey mustard might be willing to try it if they see it being added to the foods you are eating.
Don’t force them to eat anything they don’t want to eat. Instead, reassure them that it’s okay to try new things.
Encouraging children to try new foods can be a challenge, but it’s important to remember that they may surprise you with what they’re willing to eat once they’ve had a chance to try it.
Finally, don’t forget to lead by example. If you’re trying new foods yourself, your child will be more likely to do the same. Show them that it’s okay to step outside of your comfort zone and try something new.
Inviting your child to help with mealtime activities is also a great way to teach them about nutrition and the importance of eating healthy foods.
As they assist you in preparing meals, they can taste and learn about the different ingredients that go into making a dish. This knowledge can help them make better food choices when they are old enough to make their own decisions about what to eat.
4. Praise and thank children’s efforts.
Praising and thanking them for their help shows that you appreciate their assistance and that you value their contribution to the mealtime process. This positive reinforcement will likely motivate them to continue lending a hand in the future.
Additionally, letting your child know that you appreciate their help will build their self-esteem and will instill a sense of pride in their accomplishments.
Why is keeping your child involved important?
Encouraging children to participate during mealtimes makes it more meaningful when combined with learning and exploration. Not only will it help them to develop healthy eating habits, but it will also give them a sense of responsibility and ownership over their own health.
Additionally, involving your child in mealtime can help to build their confidence and self-esteem. So, if you are looking for ways to promote healthy eating habits in your family, be sure to involve your child in the mealtime process.
Mealtime can be transformed from a time of struggle to a time of connection, enjoyment, and learning.
If you want to learn more about other practices and habit-building we do in Chabad ELC, feel free to subscribe to our YouTube channel, Chabad Early Learning Center.
