Making and Enjoying Meals with Your Child

Cooking and eating together is the best way to teach kids healthy eating habits. Kids need meal routines, just like they need bedtime routines. So, make mealtime family time. Let your child help prepare meals. Eat sitting together at the table. And turn off the TV and talk as a family. 

Family mealtimes

Family mealtimes should be about eating, not arguing over food. Here are some tips:

• Serve your child small portions. Your child can ask for more if he or she is still hungry.

• Don't force your child to finish the meal. Your child should stop eating when he or she feels full.

• If your child chooses not to eat, don't force him or her. But do turn off the TV and put away the toys. And make sure your child joins the family at the table. Let your child know that mealtimes are for sitting at the table, talking as a family, and enjoying the meal.

Your child can help!

Kids may be more likely to try new foods if they get to help make them. Even young kids can perform small tasks to help prepare meals and snacks. Here are some of the things that your child can do:

3-year-olds	4-year-olds	5-year-olds
Wrap potatoes in foil Mix ingredients Place things in trash Wipe tables Tear lettuce	Same as 3-year-olds plus: Peel oranges or hard-boiled eggs Mash bananas using a fork Set the table	Same as 3- and 4-year olds plus: Measure ingredients Pour cool liquids Use an egg beater Snap green beans

To learn more

For more tips on family mealtimes visit:

• Academy of Nutrition and Dietetics  www.eatright.org

• Choose My Plate  www.choosemyplate.gov/families