The Top 4 Things You Need to Plan Ahead for Mealtime Success.
Planning ahead for mealtime success!
Mealtime can sometimes feel more like a battlefield than a moment of connection with your family as we to get those nutrients in! Getting our children to eat more varied nutritious diet is a mix of preparation, consistency, and understanding. Here are four key steps to focus on in 2025 to help you turn meals into a time everyone looks forward to.
Step 1: Understand the Root Cause
Is my child’s fussy eating normal? Before jumping to solutions, take a step back and explore why your child might be resistant at mealtime. Understanding the root cause can make all the difference. Common reasons include:
Developmental phases: Many kids go through phases where they stick to familiar foods. This is often a normal part of growing up, as they test boundaries and explore the world of eating.
Sensory sensitivities: Certain textures, smells, or flavours might overwhelm your child’s senses, making them wary of trying new things.
Power struggles: Sometimes, food refusal is less about the food itself and more about asserting independence. Phrases like “I don’t like it!” might actually mean, “I want to feel in control.”
Most fussy eating is normal childhood behaviour, but by identifying the underlying issue, you can tailor your approach and prevent it escalating. For example, if sensory sensitivities are at play, focus on introducing new foods slowly, and if power struggles are the problem, offer controlled choices to empower your child.
Step 2: Create a Routine
Kids thrive on structure, and meals are no exception. Establishing a consistent mealtime routine can help set clear expectations and reduce stress for everyone involved. Here’s how to create a successful routine:
Set regular intervals: Each child is slightly different, so tailor your intervals to suit your family, but stick to roughly the same time each day. This ensures your child comes to the table hungry but not ravenous.
Limit constant snacking: While snacks are important, grazing throughout the day can diminish your child’s appetite for main meals, making them less willing to eat a variety of foods.
Designate a mealtime environment: Whether it’s sitting at the table or a specific area of your home, having a dedicated space for eating can reinforce the idea that mealtime is special.
Routines not only build predictability but also help instill healthy eating habits over time.
Step 3: Look After Yourself
It’s easy to focus entirely on your child’s needs, but your own wellbeing plays a significant role in mealtime success. A stressed parent often equals a stressed child. Here’s how to take care of yourself:
Manage expectations: Accept that not every mealtime will go perfectly. Some days, your child might eat everything on their plate, and other days they may refuse a single bite—and that’s okay.
Model positive behavior: Your child looks to you for cues. Demonstrating calmness and enjoyment during meals can encourage them to feel the same. Enjoy 5 minutes of mindful connection together with our 8 family-friendly practices.
Take breaks when needed: If you’re feeling overwhelmed, take a moment to breathe and reset before approaching the table.
Remember, self-care isn’t selfish—it’s essential for fostering a positive environment for your family.
Step 4: Master Meal Planning
Planning meals ahead of time can reduce last-minute stress and ensure you’re offering balanced, appealing options. Here are some strategies to streamline your meal planning:
Involve your child: Let your child help pick meals or choose between two options. This sense of ownership can increase their willingness to try what’s on their plate.
Prep in advance: Chop vegetables, portion snacks, or even cook meals in bulk to save time during the week.
Include variety: Offer a mix of familiar favorites and new foods. Presenting a “safe” option (approx. 3/4 of food offered) alongside a small amount of something new encourages exploration without pressure.
Plan for flexibility: Be prepared to pivot if a meal doesn’t go as planned. For example, keep easy backup meals on hand, like sandwiches or scrambled eggs.
Meal planning doesn’t have to be complicated. Focus on simplicity by adapting the meal to include a deconstructed version that suits your child’s preferences—allowing you to cook just once for the whole family. (Have you downloaded our free meal planner?)
By focusing on these four key steps—understanding the root cause, creating a routine, taking care of yourself, and mastering meal planning—you can set the stage for smoother, happier meals. Remember, mealtime success is a journey, not a destination. With patience and consistency, you’ll create a positive environment where your family can connect, laugh, and enjoy delicious food together.
We hope these tips help you set up for success in the New Year and enjoy your journey to Raising an Adventurous Eater. Remember, we’re here to support you every step of the way!
Explore our website for a wealth of free, research-backed resources designed to make mealtimes easier and more enjoyable.
Plus, check out our proven, on-demand audio course, packed with actionable parenting and nutrition strategies to help you navigate fussy eating with confidence.
