Having meals together as a family can make a big difference in everyone’s lives!
Let’s talk about why family meals are great and how you can start having them in your home.
Family meals aren’t just about eating food. They’re about spending time together and building strong connections.
Here are some benefits:
Studies show families who eat routine meals together often have better eating habits. Having a reliable meal routine helps you and your kids feel hungry at mealtimes and full when you’re done eating. You and your family will be more willing to try new foods and have a good attitude when meals and snacks come regularly.
Eating together can be a relaxing break from a busy day. Plus, when kids know when they’re going to eat next, they don’t bother you for food between times, and they are generally in a better mood, which means fewer meltdowns. As a bonus, a predictable schedule saves time and money.
Kids who have family meals do better in school and get along with others.
Meals are a form of self-care, setting aside time to feed yourself. Family meals are when everyone sits down together and shares the same food. Children depend on you to provide meals and snacks at set times. It might seem hard to start having family meals, but it’s easier than you think!
Here are some tips:
You don’t have to do it all at once and have family dinner every night. Maybe it’s “Taco Tuesday” or “Pizza Friday”. Start with one or two nights a week, and once you get good at that, add more as you go. To do more with sit-down meals & snacks, click below:
Structure is the key to making mealtimes a habit. Knowing when to expect food helps everyone to be more patient with feelings of hunger, get excited about meals, and eat only until satisfied, knowing another meal or snack is coming. Offer sit-down snacks at set times midway between meals so no one gets too hungry before mealtime.
The meal doesn’t have to be fancy. The goal is to eat together, not to make a gourmet meal every night. Simple meals like spaghetti, sandwiches, or even heating up leftovers can work. Start by using the foods everyone already eats and likes and make it a meal by choosing the time and place. When you’re ready, add new things in small amounts without expecting anyone to like it or eat it. It’s important that everyone gets their fill of foods they like so they can forget about food until the next meal or snack.
Put away phones and turn off the TV.
This is a time to focus on each other.
Use mealtime to talk about your day. Be sure to listen to what everyone has to say. Don’t argue or scold. Let your child decide what and how much to eat from what is on the table, and be okay with it. The more enjoyable it is, the more everyone looks forward to mealtime.
Just like learning anything new, making meals a habit takes time. Some nights will be easier than others. Don’t get discouraged if things don’t go perfectly at first. Just keep trying; soon, it will become a normal part of your family’s routine with all the benefits!
Structure is the key to caring for yourself and your child with food. Feeding yourself and your family faithfully allows everyone to be relaxed and confident about eating.
Concentrate on feeding and let your child be in charge of eating without pressure in any way. You know you’re doing it right when your child looks forward to meals, behaves well there, and can cheerfully pick and choose from the food you make.
For you to stay committed to daily meals, the food has to be rewarding to plan, prepare, and eat. Keep in charge of the time, place, and menu, and then eat WITH your child, not just feed them.
Okay, parents, let’s talk about dessert – those yummy treats we sometimes use to get our kids to do things or as a reward.
Here’s what the research says about using dessert in those ways:
Just like with other sweet treats, making dessert off-limits can make kids want it even more. They might think of it as this super special thing they can’t have, which can lead to sneaking or eating a lot of it when they get the chance. It can also make them feel bad or stressed about food.
Research suggests it’s better to offer dessert without making a big deal. Kids might not see it as special when it’s just another part of the meal. They can learn to eat a bit and be satisfied instead of feeling like they need to eat as much as possible because it’s rare.
Using Dessert as a Bribe (“If you eat your vegetables, you can have dessert.”):
Using Dessert as Punishment (“You didn’t clean your room, so no dessert.”):
What the Research Suggests To Do Instead:
Offering dessert without strings attached and focusing on balance for all foods is the best way to go.
It’s okay to expect good behavior at mealtimes.
Click this link for tips on how to satisfy everyone’s hunger:
Parents, let’s talk about how to help your kids feel full and happy with snacks. We know it can be tough when kids want snacks all the time. Planned sit-down snacks are a simple way to help.
Sit-down snacks are when you plan a time and place for your child to sit down and eat a snack.
It’s not grabbing food while running around. They are mini-meals, not just treats.
When kids know when the next snack time is, they don’t ask for snacks all day.
Sitting down helps them eat more slowly, pay attention, and enjoy the food.
Planned snacks help kids feel full and not so hungry between meals.
It’s a time you can connect with your child by eating with them.
Always have a place to sit & enjoy snacks. This helps kids focus on eating. Running around with food is a choking risk.
Use colorful plates or cut food into fun shapes. Let your child help make snacks.
If you can, sit down and snack with your child. Eat as much as you want, and let your child do the same.
No TV or phones during snack time. Just eating and talking.
Kick off bedtime with a sit-down snack, even if your child ate very little at dinner.
A good snack has a mix of 2-3 foods that help kids feel full and get energy.
Fruits and Veggies: These give lots of vitamins and fill kids up with good stuff.
Whole Grains: Like whole-wheat crackers, granola, or a small muffin. These give lasting energy.
Apple slices with peanut butter
Fruit + protein
Carrot sticks and hummus
Veggies + protein
Yogurt with berries
protein + Fruit
Whole-wheat crackers and cheese
Grains + protein
Let’s talk about “junk foods” – you know, the ones high in fat or sugar, like chips, cookies, and soda. You might wonder what the research says about when and how much kids should have them.
Here’s the scoop in simple terms:
It makes them want it more:
Telling kids they can’t have something can make them think about it and want it even more. It’s like saying, “Don’t think about a pink elephant!”
Sneaking and overeating:
If kids feel like these foods are off-limits, they might sneak them when you’re not looking or eat a lot of them when they finally get a chance.
Bad feelings about food:
Too many rules about food can make kids feel guilty or stressed about eating, which isn’t healthy.
Normalizes these foods:
When “treats” aren’t a big deal or forbidden, kids might not feel as obsessed with them. They can learn that these are just some of the many foods we eat.
Learning moderation:
By having small amounts of these foods sometimes, along with other healthier options, kids can start to learn how to enjoy them without overdoing it.
Less power struggle:
It can take away some battles over food if you’re not always saying “no.”
Focus on other foods first:
The main focus should always be on fruits, vegetables, whole grains, and protein at most meals and snacks.
“Junk foods” don’t have many nutrients:
These foods are often high in calories but don’t give kids the vitamins and minerals they need. Eating too much can lead to weight gain and other problems down the road.
It’s about balance:
It’s okay for kids to enjoy these foods sometimes, but not all the time. Think of them as “sometimes foods” rather than “never foods.”
Be a good role model:
Kids learn a lot from watching you! If you eat a variety of foods high in nutrients and enjoy treats in moderation, they’re more likely to do the same.
So, instead of banning “junk food,” research suggests it might be more helpful to offer small amounts sometimes as part of a meal or snack. This can help kids learn to have a good relationship with all kinds of food without feeling like some foods are super special or off-limits.
Snacks don’t have to be fancy. Just choose things you already have.
It might take a bit for kids to get used to sit-down snacks. Keep trying!
Letting children help prepare and plan snacks allows them to learn about food and become more curious about eating it. Plus, getting ready to sit down and eat together helps them move their attention from playtime to snack time.
With planned sit-down snacks, you can help your kids feel good, eat well, and stay happy all day!
Don’t forget useful tools right at your fingertips to support your efforts in sit-down meals and snacks.
We know feeding your family good meals can be tough when money is tight. But don’t worry, we’re here to help! This guide has easy tips for planning, shopping, and cooking yummy food that won’t break the bank and keep you on track with reliable and routine sit-down meals and snacks.
Planning is key to saving money and eating well. Here’s how:
Check What You Have:
Look in your fridge and pantry before going to the store. What do you already have? Make meals using those items first.
Make a Meal Plan:
Decide what you’ll eat for the week. This will help you avoid last-minute trips to the store or eating out, which can get expensive.
Use Simple Recipes:
Look for recipes with just a few ingredients.
Put “Bread” on the Table:
Starch foods are low-cost and will help family members get full. These include sliced bread, dinner rolls, tortillas, cornbread, biscuits, crackers, rice, potatoes, or pasta.
Satisfy all Appetites:
Include high- and low-fat foods in each meal and snack.
To Avoid Waste, Think Small when trying a new food. Teach children to take tiny helpings knowing they can take another and another.
Monday
Spaghetti
Tuesday
Bean Burritos
Tortillas, canned beans, cheese
Wednesday
Chicken Soup
Thursday
Pancakes
Friday
Pizza
(Pizza dough / premade crust / tortillas / French bread / plain bagels), tomato sauce, cheese, toppings
As parents, life can take unexpected turns and throw you off your plan for the day or several days! Go easy on yourself and start back up when things settle down. Remember, a meal is simply sitting down together and sharing the same food no matter what the food is or where it comes from.
Planning is not to make meals hard but to reinforce structure. Make planning work for you by keeping it simple. If it’s not enjoyable, you won’t stick with it. Don’t get caught up in foods you think you’re supposed to include to make a meal “healthy.”
Grocery shopping can get expensive, but these tips for making your food dollars go further can help:
Random trips to the store will cost you valuable time and money.
Consider these shopping strategies:
Items that are kept for a long time, such as frozen, canned, bottled, and dry foods, paper goods, and cleaning supplies.
Items that are kept for a short time –produce, dairy, and meat to be used that week.
Milk
Bread
Bananas
Cooking at home is often cheaper than eating out. To save time and to make sure there is enough to go around, here are some simple ideas:
Let kids help with simple tasks like washing veggies or setting the table.
These are easy to make and clean up. Think soups, stews, and casseroles.
Make enough for leftovers. You can have them for lunch the next day!
Instead of expensive cuts of meat, try ground beef, chicken thighs, or beans.
Use canned, frozen, and pre-cut vegetables, jarred sauces and gravies, parboiled and pre-cooked grains, and spice blend packets.
To create meal ideas based on ingredients you have on hand.
Eating well doesn’t have to be expensive or hard! Small changes can make big differences. Ask for help if you need it. There are resources available in your community.
We hope these tips help you and your family enjoy affordable meals with enough to go around!
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