My favourite hacks for mealtime

Mealtimes should be fun, exciting, and full of teachable moments for our children. I recently got some backlash on a video where I mentioned that I encourage my kids to finish their plates, and that’s okay! We all parent differently, and at the end of the day, we do what feels right for our families.

For me, food is such a beautiful thing. It’s how we grow, connect, and care for one another. In our home, mealtimes are positive and joyful. I love having my girls in the kitchen, watching me cook, exploring ingredients, and helping where they can. It’s amazing how much they learn just by being part of the process! Cooking together builds confidence, independence, and a real appreciation for food.

From a child development point of view, kids naturally want independence and want to make their own choices, even about food. This is actually a really healthy sign of growth! As parents, our role is to gently guide them, helping them make good choices while still respecting their need to feel in control.

Mealtimes can definitely be tricky for many families, especially with young children. But when we shift the focus from pressure to connection, from “you have to eat” to “let’s enjoy this together”, everything changes.

Food should be joyful. It’s how we nurture bodies, minds, and relationships - one delicious, happy meal at a time.

On that note - here are some tips i found that helped me encourage my girls to enjoy every meal...

1: Tell them why!

My daughter, like most toddlers, is curious and loves to understand why. I’ve found that using her curiosity is a wonderful way to encourage a love for food. When she asked why we eat chicken, I explained that it helps her grow strong for her favorite sports, now it’s one of her favorite meals! When she asked about avocados, I told her they help her brain grow so she can learn her ABCs and read her books. By answering honestly in a way she understands, I’m teaching her why food matters, not just that she has to eat it - turning mealtime into a fun, meaningful learning moment.

2: Smaller portions, offer extra after.

Offering smaller portions of food at meal times and being mindful of what foods you are puting infornt of them is very important. For example, a huge lump of mashed potatoes with lots of chicken and beans is a very filling, heavy meal. Instead, offering a much smaller spoon of potatoes and chicken and something light on the side like tomatoes or peas. A meal that is much more achievable for a child to finish on their own. If they are still hungry you can then offer more chicken and potatoes. Not only will this give them an easier path to clearing their plate, you are encouraging them to make choices after the meal and listening to their bodies when they are full.

3: Let them join in.

Invite them into the kitchen and join in! The kitchen is an amazing classroom for all children. By encouraging them to join in the preparation of their own food - they will be more likely to want to eat it, giving them a sense of achievement. Let them explore ingredients. This is the perfect environment to teach them why we eat the foods we eat, encouraging healthy choices. This also reinforces positive mindsets to food as they get older with attached memories of family and time spent together.

Enouraging your kids to eat their food wont lead to problems, the approach will. I would love to hear your thoughts below!