Has your family ever experienced meltdowns around certain foods? In our family, it’s mixing sweet with traditionally savory recipes. We buy the biggest bag of corn tortillas and cook and eat as many as we can in a week. Classics like bean & cheese enchiladas, huevos rancheros and tacos go over easily, but consuming 75 tortillas in 7 days can require some creativity.

One creation with pear, mozzarella cheese and honey was so off-putting to my son it set off a meltdown of record proportion. I held my ground and refused to prepare an alternative entrée- eating or not eating was up to him. After watching the rest of the family enjoy this gourmet quesadilla, he took a tentative bite. A sheepish smile covered his face, he tried it and he liked it after all.

Not all mealtime meltdowns end this well. Some children make food a power struggle leading to parental anguish and untouched plates. Planning ahead and having a feeding strategy ensures you have food on the table before the kids are so hungry they refuse most options or fill themselves on snacks.

Do’s and Don’ts of Feeding Children

By following these golden rules you should find mealtimes more tolerable and avoid meltdowns: 

DO eat meals with your children. Start this as soon as they are old enough to eat at the table. It’s now that they will want to try what the adults are eating. You can prepare many of the same foods with minor adjustments for spices and chewing ability.

DON’T think that they are too young, or too old, to eat with.

DO role model healthy eating habits. Show that you eat a variety of foods and in moderation. Mealtime is a great opportunity to discuss the importance of eating from all five food groups for good health. Balanced meals have grains, vegetables, fruits, milk or milk products and a meat or bean food.

DON’T have different rules or cook different meals for children and adults unless there’s a diagnosed medical condition. 

DO offer a wide range of foods. If a child dislikes certain items separate out food to make assemble-it-yourself pasta or give them a bowl to remove the undesired item. A healthy child will not starve themselves. With younger children, make meals fun by offering toppings and kid-friendly food names. Include older children in the planning and preparing of meals.

DON’T require your child to eat everything on their plate. Remember, it’s your job to offer food and their job to decide what to eat. If they are not hungry, put the food away and they can always eat it later or begin anew at the next meal. If you’re making a new dish that might not be liked, go ahead and offer leftovers or plenty of other choices.

DO offer dessert. It can be as simple as a fruit salad or pudding. Set limits on how much “extra” foods can be eaten but allow for them particularly on holidays.

DON’T have forbidden or “bad” foods. This leads to more cravings and potentially sneaking foods.

Plan ahead, stick with your rules and you will see improvement in mealtime meltdowns. Try my Guide to Quick Meals cookbook to help you find recipes as you start planning.

Trina Robertson, Registered Dietitian

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