Routines
1. Schedule: A schedule helps your child come to the table hungry but not “hangry.” Just like us there are ideal times and space between meals that balance the cycle between a child feeling satiated versus hungry. When we intentionally set a schedule each day of meals and snacks children have the opportunity to come to the meal hungry and eat what their body needs and possibly have room to explore new foods! Spacing meals and snacks 2.5-3 hours apart each day will help your child get the most out of each meal. Pro tip: Keep in mind liquids like juice and milk count as calories. If your child is consuming these outside of mealtimes this could skew their level of hunger at a meal or snack time. See below for a sample schedule:
8:00 am breakfast
10:30 am snack
1:00 am lunch
3:30 pm snack
6:00 pm dinner
Schedules can be fluid and change depending on the day. The key takeaway is spacing out meals and snacks so that the child comes hungry to the table!
2. Mealtime location: Establishing a designated location where meal times happen can be a game changer especially for our young eaters. Younger children are wiggly and easily distracted. In order to optimize their attention to the meal, have a designated spot with a table and a well fitting chair to eat their meal with limited distractions. This sets the foundation for mealtime routines as they grow so that they can be a part of family mealtimes and enjoy the social aspects as well as the nutritional aspects of eating. Pro tip: Having your child do a physical activity prior to sitting could enhance their ability to stay engaged at the table.
3. Hand washing: Washing your hands before and after meals can help our kids’ sensory system prepare for eating as well as establishing hygienic practices. Pro tip: Changing water temperature, speed, or even the soap could help make hand washing more enjoyable.
Division of Responsibility
Ever wonder what your role is as a parent when it comes to your child’s eating? Ellyn Satter is a dietician, family therapist, and internationally recognized authority on eating and feeding. She coined the term “Division of Responsibility” which defines the roles of the parent and the child at mealtimes. See below for a breakdown of what the parent and what the child are responsible for at each mealtime.
Parent’s jobs with feeding are to . . .
- Choose and prepare the food
- Provide regular meals and snacks
- Make eating times pleasant
- Step by step, show your child by example how to behave at family mealtime
- Be considerate of your child’s lack of food experience without catering to likes and dislikes
- Not let your child have food or beverages (except for water) between meal and snack times
- Let your child grow into the body that is right for him
Part of your job is to trust your child to . . .
- Eat
- Eat the amount he needs
- Learn to eat the food you enjoy
- Grow predictably in the way that is right for him
- Learn to behave well at mealtime
Read more here:
https://www.ellynsatterinstitute.org/how-to-feed/the-division-of-responsibility-in-feeding/