Mealtimes provide an excellent opportunity for parents to teach children good eating habits such as mindful eating, chewing food well, choosing right mix of healthy foods, and dining etiquette.

Latter-day fast-paced lifestyles constrain parents from paying sufficient attention to family mealtimes. This needs to change because mealtimes provide an excellent opportunity for parents to teach children good eating habits such as mindful eating, chewing food well, choosing right mix of healthy foods and dining etiquette. Here are some ways parents can make mealtimes matter for children.

Ban screen-time during meals. When children dine sitting in front of any digital screen, they are not mindful of what they are eating and not in control of portions being served. They may either eat less or over-eat. Both are detrimental to health and well-being in the long run. Therefore ban viewing digital screens during mealtimes.

Set a routine. A mealtime routine and serving children their food at the same time every day is very beneficial. Avoid frequent snacking as it lowers mealtime appetite. Also switch off mobiles, tablets, and the TV during meals. Children tend to take their time to finish their meals, so don’t rush them.

Solutions for fussy eaters. Mealtimes with children who are fussy eaters is a big challenge. Here are some tips to manage children with fussy eating habits:

• Introduce one or two new healthy dishes per week. For a toddler, start with simple foods (such as rice) then add dal, after few days add ghee, then vegetables, allowing the child to take time to develop taste for and adjust to these new foods. In the case of an older child, discuss the health benefits of a new food with her and suggest the family tries it out. Introduce it with some anticipation. You could ask her to search for recipes.
• Involve your child in selecting groceries from the vegetable market/grocery shop. Also involve her in food preparation.
• Make an effort to prepare and present food interestingly. For example you could cut fruits and vegetables into different shapes.
• Serve small portions on a large plate. Children tend to get overwhelmed by large portions of foods that are unfamiliar or not their favourite.
• Children have their likes and dislikes. As far as possible, respect their food choices. But, make sure never to discuss your dislikes before them. They are likely to develop the same food aversions.
• Encourage them to eat but never force feed, which will create physical and psychological problems.
• Lead by example. Your children will want to try new vegetables and fruits, if they see you and others at the dining table enjoying them.
• Avoid appetizer medicines to boost children’s appetite. They are usually not beneficial and have unpleasant side effects.

(Dr Himanshi Kashyap is a well-known paediatrician and Director and Head of the Cheerful Child Development Centre, Gurgaon)