
As a pediatric speech-language pathologist and feeding specialist, I understand that mealtime can sometimes be a source of stress for both children and parents. Whether your child is a picky eater or simply struggling with certain textures or flavors, it’s important to approach meal times in a way that promotes healthy eating habits, reduces anxiety, and fosters a positive relationship with food.
While this list is just a starting point, it's a great place to begin if you're dealing with mealtime challenges. Here are three simple tips to help make mealtime easier and more enjoyable for both you and your child
1. Keep It Low-Pressure
As a parent, one of the biggest stressors you can face is whether or not you're feeding your child enough and providing the right nutrition. However, when children sense that mealtime is a source of tension, it can lead to negative associations with food. While it may seem well-meaning to bribe or impose consequences if your child doesn't eat, these approaches often do more harm than good.
Allow your child to explore their food at their own pace. You can encourage them to try new things, but remember that eating is a gradual process. It's okay if your child isn't enthusiastic about a particular food right away. Avoid reacting with frustration if they refuse something. The key is to keep the experience light and positive, making food a neutral part of their daily routine.
2. More Choices, More Bites: Offer Variety!
Offering a variety of foods is one of the best ways to naturally encourage kids to eat more. Children are more likely to eat when they have options and can choose what appeals to them at the moment. This doesn’t mean offering an endless buffet, but rather creating a meal that includes different textures, flavors, and colors.
A variety of options will allow your child to experiment and discover new foods they enjoy, without the pressure of having to eat everything on their plate.
When introducing new foods, it’s often helpful to pair them with something your child already likes. For example, if your child enjoys pasta, try adding a new vegetable or protein alongside it. This helps create a positive association with trying new foods, and over time, they may begin to feel more confident exploring different tastes and textures.
3. Check Portion Sizes
As a parent, it can be easy to get caught up in the idea that your child needs to eat a certain amount at every meal. However, children’s appetites can vary from day to day, and the amount they eat may not always align with your expectations. It's important to manage your expectations around portion sizes and be flexible.
Rather than focusing on how much your child eats, consider how many food groups you're offering and how often they’re exposed to a variety of foods. You may be surprised to learn about portion size norms in the U.S. Be mindful of portion sizes by offering small amounts and allowing your child to ask for more if they’re still hungry. This approach gives them control over how much they eat, which can lead to more positive eating behaviors.
Final Thoughts: One Meal at a Time
Building healthy mealtime habits takes time, so be patient with your child--and with yourself. By keeping mealtime low pressure, offering a variety of foods, and managing portion expectations, you're helping your child develop a positive relationship with food that will last a lifetime. Remember, mealtimes are an opportunity to connect as a family and model healthy eating behaviors. The more consistent you are, the more confident your child will become in their ability to make good food choices.
If you find that mealtime struggles continue or if your child has specific feeding challenges, consider reaching out to a speech-language pathologist or feeding specialist who can provide additional support and guidance tailored to your child's needs.
At Empowered Speech Therapy LLC, we believe that mealtime should be a joyful, nourishing experience for all families. With a little patience, flexibility, and creativity, you can help your child develop healthy eating habits that support their growth and development.
Need Support?
If you’re looking for more personalized guidance on feeding challenges, reach out! At Empowered Speech Therapy, we offer in-home speech and feeding therapy for families struggling with feeding difficulties, picky eating, and other mealtime concerns. Let’s work together to make mealtime a happier experience for everyone!
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