Evidence shows that families (however formed) benefit from regularly spending happy times together centred around eating. So here is a 🧵 on #dinnertime (or whenever) especially for @DrKate_Miller whose kids are 4 & 7 👋
The main aim is to create a positive food experience.
If your food budget is limited, regardless of where or how you source ingredients, cook with 💚 & offer the best quality food you can afford.
Many of us grown-ups are busy AF, stressed & VERY tired so pls don’t let perfect get in the way of good (or better than last time).
Life is not a cooking competition! Be purposeful and real, your kids will be happy with the same dishes on a regular basis, but with a few seasonal additions alongside the favourites. Miraculously, food making regular appearances often shifts to the “I like it” list 🙌.
If they are “starving” after school it might mean they are ditching lunch and playing instead. Let them snack, it will not “spoil their dinner” if the snack is snack-sized!
Be patient. Changing behaviours is hard, it takes time, contextualised repetition and commitment. Reflect on the best possible outcomes & your own motivation, as the instigator, then honestly explain to your fam-bam what needs to change & why it is important to you.
Encourage everyone to reflect on how they can bring their best selves to the table & get involved - shopping, cooking, styling, choosing music. Listen intently to your kids ideas, they are amazing, thoughtful & happy to please even if they grumble.
When planning the meal, ensure everyone is served something they LOVE to eat as a side dish or main (and make a fabulous looking menu to display). Also remind everyone that it is ok for some food to be rejected despite it having a legit place on the table.
A family food ritual can be a powerful way to set the vibe, demonstrate values or begin the fun, e.g. storytelling, games, a dinner bell, giving 🙏.
Make your special meal part of the family routine. Aim for everyone to be included & present in the moment.
Dinner rules (call it a social contract if you prefer) apply to everyone - manners, sharing, taking turns, no phone calls - set & agreed by all (inc guests). Adults might consider non-alcoholic drinks to sneak in some positive role modelling 🍹
Please RESIST the notion of turning this meal into a nutrition lesson, no need to mention the word ‘healthy’ or compel your children to ‘try’ tasting food because it is ‘good’ for them. Reward the tastings, respect the dislikes. Encourage sensory exploration 👀👃👂👅
Be prepared to modify your timeline, expectations & goals. Rinse and repeat the above and ta-da… you have a continuous feedback loop informing the fun family feeding strategy 🍽️
Relax, talk, laugh & eat. Food memories last a lifetime so make them good ones 🥰
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