Mealtimes in our house are more than just eating. They’re often our chance to connect as a family, hear about each other’s day, and spend quality time together. But if you’re a parent, you’ll know that dinner can sometimes feel like a battleground – especially with picky eaters at the table.
We’ve been there too. As parents, we want to create positive food experiences for our children, but that can be easier said than done. Over the years, we’ve tried different approaches to make mealtimes calmer and more enjoyable. While nothing works perfectly every single day, these five practical tips have made a big difference for our family.
1. Encourage Tasting Without Pressure
It’s easy to feel frustrated when your child won’t try something new. We’ve sat at the table watching broccoli get pushed around the plate more times than we can count. But we’ve learned not to turn it into a battle.
Instead of insisting they finish everything, we simply encourage our children to take a small taste of each item on their plate. Research shows children may need to try a new food 10 to 15 times before they accept it, so we treat every try as a step forward.
A little praise can go a long way. Saying things like “Well done for giving that a go” or “You might not like it yet, but your taste buds can change” helps build their confidence. The goal is to make new foods feel less scary and more familiar, over time.
Parenting Tip: Let your child serve themselves small portions. It gives them a sense of control and reduces food battles.
2. Teach Them to Listen to Their Tummy
One of the biggest shifts we’ve made is encouraging our kids to eat until they feel full, not just to earn a treat.
It’s easy to fall into the habit of saying, “If you eat all your dinner, you can have pudding.” But this can lead to unhealthy food associations, where treats become a reward and proper meals feel like a chore.
Instead, we focus on helping our children recognise when they feel full. If they’ve had enough, we don’t push. Some days they eat more, some days less, and that’s perfectly normal. This approach encourages mindful eating and a healthier long-term relationship with food.
Of course, we keep an eye on what our kids are eating. If one of them only eats one thing on their plate and says they’re full, we gently check in. Mealtimes are about nourishing our bodies, not just picking favourites, and we try to help them find a balance between listening to their tummy and eating a well-rounded meal.
Parenting Tip: Ask, “Is your tummy full or are your taste buds just hoping for something sweet?” It helps build awareness without guilt.
3. Create a Screen-Free Table
We completely understand the temptation to use a tablet or the TV to get through dinner. There were times when screens helped us survive the meal without tears or tantrums. But over time, we noticed that eating in front of a screen made it harder for our kids to pay attention to their food or to us.
Now we try to make mealtimes screen-free and focused on being present. We chat about our day, share stories or play simple table games like “highs and lows”. We also ask everyone to stay at the table until the meal is finished, which helps teach patience and respect for each other’s time.
It’s not always easy, but this change has made our meals feel more connected and enjoyable.
Parenting Tip: Keep a few fun table games or conversation starters nearby. It makes screen-free meals more engaging for everyone.
4. Stop Using Treats as Rewards or Punishments
We’ve made our fair share of mistakes when it comes to using food as a bargaining chip. Saying things like, “No pudding unless you eat your veg” might seem harmless, but it can send the message that some foods are ‘good’ and others are something to be endured.
Now, we try to treat all food as neutral. If there’s a treat on the menu, it’s offered regardless of how much dinner was eaten. Some days, there simply isn’t dessert, and that’s okay too – but it’s never used as a bribe.
This shift has helped our children see food as something to be enjoyed rather than controlled, and we’ve seen them become more adventurous as a result.
Parenting Tip: Occasionally offer a small dessert with the meal instead of after it. This helps children see all foods as equal, not just something to earn.
5. Tackle Negative Talk from Older Siblings
If you’ve got more than one child, you’ll know how easily younger ones copy the behaviour of their older siblings, especially when it comes to food.
We used to ignore comments like “This is disgusting!” until we noticed how quickly our younger child started repeating them without even tasting the food. Now, if an older sibling makes negative remarks at the table, we calmly ask them to take a short break in their room. They’re always welcome back when they’re ready to speak respectfully.
This isn’t about punishment. It’s about creating a positive mealtime atmosphere where everyone feels comfortable trying new things without being influenced by someone else’s opinion.
Parenting Tip: Talk privately with older siblings about the power of their influence. They’ll often rise to the responsibility when included.
Our Final Thoughts
There’s no one-size-fits-all when it comes to parenting, and mealtimes can be one of the trickiest parts of the day. Some evenings will feel like a win, others not so much. But every effort you make to build a positive, respectful food environment matters.
Whether it’s encouraging your child to take one bite, turning off the screens, or rethinking how you talk about treats, small changes can have a big impact. With time, patience and consistency, you’ll help your children form healthy food habits and hopefully enjoy more peaceful family meals too.
Frequently Asked Questions About Mealtimes with Kids
Offer tiny portions, be patient, and model the behaviour you want to see. Kids are more likely to try something if they see you enjoying it too.
