By Carin Clegg, Accredited Practising Dietitian
Today, many families are busy juggling flexible work schedules, after–school activities, squeezing in everyone’s exercise sessions and social life, so the family mealtime looks different than it did a few generations ago. However, even with the chaotic timetable, there are plenty of opportunities to get the most out of meal times when you are together.
Eating together as a family has many benefits:
Kids learn to eat a wider range of nutritious foods when they see their parents, family members and friends role modelling.
As a rule, only eat at the table to regulate natural hunger and satiety cues. This helps everyone to learn to eat the right amount for their body by eating mindfully.
Because of the immaturity of children’s food experience, they tend to prefer separate, plain foods before they like them mixed up with other foods. Therefore, your idea of ‘family meals’ may need to change –
- Rather than one pot, multicultural cuisines every night of the week, opt for more meals that can be served with foods separated, such as a fish or chicken with potato or rice and a platter of salad.
- Ensure plenty of different vegetables are offered so everyone has at least three they enjoy.
Placing food in the middle of the table gives your child the control and independence they enjoy to learn to like the foods you want them to eat.
Choose build–your–own meals and be adventurous –
- In sandwiches and wraps try spreading avocado or hommus.
- In tacos, add grated beetroot or carrot.
- Make rice paper rolls with wombok cabbage and shallot.
- For homemade pizza try left over roasted pumpkin or zucchini.
- Sushi with cucumber, avocado and grated carrot.
- Give a vermicelli noodle salad a go: Simply pour boiling water over the noodles, then let everyone put the different salad ingredients of their choice and the different protein options: nuts, tofu, boiled egg or meat, and choose a sauce or dressing.
Cooking meals in bulk means you have leftovers in the fridge and freezer and is a surefire way to avoid opting for expensive and less nutritious takeaway options.
Having leftovers, even for just part of the meal, such as steaming extra veggies, will also make it less work later in the week, to offer a nutritiously satisfying, balanced meal.
Mealtimes are a social family occasion and an opportunity for all to reflect and debrief from the day.
Remove all distractions to allow the focus to be on social interaction.
If someone arrives home late for dinner encourage others to sit at the table to spend time together, offer a drink of water, glass of milk or a snack.
Mealtimes are a great family bonding activity and essential for teaching the life skills of food preparation and planning healthy eating habits. With a little patience and time for teaching, in no time your kids will want to cook for you without too much supervision!
Tell stories of your eating experiences when you were young, what were your likes and dislikes and fond memories of what a loved one used to cook.
Teach children about the five food groups and how to care about what they eat.
Delegate jobs for everyone so many hands make light work. Jobs for kids can include:
- Bringing food out of the cupboard, fridge or fruit bowl.
- Putting food away when you come home from the shops.
- Harvesting herbs or vegetables.
- Making a salad, tearing lettuce leaves, snipping shallot, and stirring. When ready, moving onto chopping up the ingredients.
- Serving everyone their food on the table.
- Setting and clearing the table.
- Wiping the table clean.
- Drying the cutlery and putting it away.
Embrace the ‘scratch dinner’ concept where everyone fends for themselves:
- Be a ‘surprise chef and use whatever leftovers are in the fridge to make a soup, casseroles, or Spanish omelette.
- Think of easy baked beans on toast, a sandwich or wrap or a cheese and tomato toastie with salad.
- A Ploughman’s plate is a great idea; cheese, bread or crackers, veggie sticks with a vegetable dip.
- Leftovers from the fridge or freezer could include some savoury mince on a jacket potato, toast, or spaghetti.
Carin Clegg is the Director of Bright Diets, is a Paediatric Dietitian and Fitness Professional with an interest in sustainability. Carin wants everyone to be clever about their eating to feel happy, healthy and vibrant! Reach out at 0413 774 411, www.brightdiets.com.au or on the socials.