Bartlett Regional | HouseCalls | Summer 2017

www.bartletthospital.org 11 Too many things to fit into the day is a reality for many families. Balancing work and family needs is an ever-increasing challenge. Something’s got to give, and for many, finding the path of least resistance involves resorting to fast food, convenience food, feeding the kids first and adults later, and eating on the go or in front of the television. This style of eating often leads to poor nutritional intake and missed opportunities to connect with children. Children also don’t have the support they need to try new foods or learn to eat a variety of foods. Let’s talk about the importance of feeding children well and developing competent eaters. An expansive body of research reinforces the importance of eating meals together as a family. Children who grow up in an environment where family meals are served are more likely to have a healthy body weight, eat a more nutritionally balanced diet, eat a greater variety of foods and finish high school. They are less likely to abuse drugs and alcohol or develop an eating disorder. The list goes on and on. As you can see, this is important work and worth the effort to make family meals a priority. For a healthy family Tips for making wholesome meals a prime time to gather around the table by Kari Natwick, RDN, LD Tips tomake familymeals successful To get started, focus on the how of implementing family meals. Worry about what you are serving later. As the routines and habits become more ingrained in your family, you can start to evolve the menu. Be realistic about creating the family meal habit. If daily weeknight dinners seem too overwhelming, start by implementing Sunday family dinners. Everyone should come to the table hungry. Avoid snacking for two to three hours prior to the meal. There is nothing more frustrating than making a meal that nobody eats. In our snacking culture, children don’t have the opportunity to get hungry. Allowing time between meals and snacks allows children to get hungry and increases the likelihood that everyone (yes, even adults!) will try new foods and learn to like them. Serve new and challenging foods alongside familiar foods. For example, if your children find liver and onions unappealing, be sure to also serve foods that they or other finicky eaters will like. This gives them the reassurance that they will always have something to eat. Don’t talk about food. This may seem like strange advice. But don’t focus on how much food your children are eating. Once you’ve prepared a meal and everyone arrives hungry around the table, you’ve done your job as a parent. Let your children pick and choose from the foods available. Keep the focus on conversation that allows everyone to catch up with each other, talk about current events and tell family stories. Turn off the television and cellphones. Be present with one another, and make family meals a sacred time. Tuning out technology is a way to show your children how important they are to you. Encourage everyone to be involved in meal preparation and cleanup. This is a great way to pique your child’s interest in foods, encourage them to try new things and develop the skills to eventually be able to cook for themselves. Stick with it. It may seem overwhelming at first, but soon it will get easier. Family meals will become a part of your week that you won’t want to live without. Any struggles will be well worth the reward: well-nourished children who are connected to their families, with a great start to life! TO LEARN MORE, CHECK OUT Ellyn Satter’s Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook , Kelcy Press, 2008. A lso see www.EllynSatterInstitute.org .