Family mealtimes can help kids develop healthy relationships with food

Family mealtime is an important way to foster healthy eating habits in children. From modeling good behavior in a supportive environment, to providing opportunities for natural and honest conversations, eating together can help kids develop their ability to listen to their bodies and form healthy relationships with food.

Chelsey Lindahl, RD, CD, registered dietitian at Mary Bridge Children’s Hospital and MultiCare Center for Health Equity & Wellness, said kids benefit immensely from family mealtimes. “Family mealtime is an excellent tool parents can use to help kids learn to be more present eaters. The act of eating with others encourages us to slow down and have a more mindful experience,” she said.

Eating together also gives families the opportunity to model healthy behaviors, together. Lindahl encourages families to slow down and be present — discuss how a food tastes, smells or feels, and add a gratitude practice to mealtime. She also encourages families to have fun at the table by playing simple games like I Spy. Younger children can learn to be active eaters when parents and caregivers allow them to be playful and tactile with their food.

“As parents, shared mealtime will not always look the way we hope for it to, but flexibility and consistency is the key to reaping benefits as a family,” Lindahl said.

She also said that parents and caregivers should keep in mind that children are the ones who should decide what, when and how much they eat. Practicing this kind of body autonomy in a supportive environment provides lasting benefits for kids and their relationships with food as they grow older. Parents and caregivers know intuitively what the best feeding schedule is for their family and it won’t look the same for all. Lindahl said what’s important is to be consistent.

“Maintaining structured meal and snack times benefit kids in many ways,” she said. “This not only allows them to know and anticipate when a meal is coming, but also helps them develop a secure relationship with food, which helps them learn how much their body needs to be full, where food itself is not ruling over all of their body’s needs and emotions.”

For kids who struggle with emotions at the table, Lindahl suggests the following tips:

• Help kids attune to their body. Example: “I see that you have a lot of energy right now, how does that feel in your body? Why don’t we try some jumping jacks together!”
• Be honest with your own emotions. Example: “When I’m upset, counting backwards from 10 helps me feel calmer. Let’s try this together!”
• Add resources to your family’s library. Lindahl’s go-to books that give short and practical exercises for families include, “Breathe Like a Bear” and “Peaceful Like a Panda,” both by children’s author Kira Willey.

To learn more about nutrition services at Mary Bridge Children’s, please visit our pediatric nutrition services page. If you’re in need of access or assistance with food, please visit Mary Bridge Children’s Women, Children and Infants (WIC) or call 253-403-1439.