childrens meals - Keddy Kiddy Care

Are you struggling to establish a successful family mealtime routine with your young children?

Mealtime can be a challenging time of day for families, especially with picky eaters and busy schedules. However, with a little planning and effort, mealtime can become an enjoyable and stress-free routine for the whole family.

A family sits around a table, sharing a meal. The children are engaged in conversation, while the parents encourage positive eating habits and polite manners. The atmosphere is warm and inviting, with everyone enjoying each other's company

One of the keys to a successful family mealtime routine is establishing a consistent routine.

Children thrive on routine and knowing what to expect, so try to establish set meal times and snack times each day and stick to them as much as possible. This will help your children to feel more secure and make mealtime a more enjoyable experience for everyone.

Additionally, involving your children in meal planning and preparation can help to make them feel more invested in the mealtime routine and encourage them to try new foods.

Establishing a Consistent Mealtime Schedule

A table set with colorful plates, cups, and utensils. A clock on the wall shows the time for mealtime. Children's chairs are arranged around the table, ready for a family meal

As a parent, you know how important it is to establish a consistent mealtime schedule for your young children. Not only does it help them develop healthy eating habits, but it also creates a sense of routine and structure that can benefit their overall well-being.

Here are some tips to help you establish a successful mealtime routine with your family.

Importance of Regular Meals

Regular meals are essential for younger children, and establishing a consistent mealtime schedule can help ensure that they are getting the nutrients they need. It’s important to make sure that your child is eating three meals a day, with healthy snacks in between if necessary.

Skipping meals can lead to low energy levels and poor concentration, which can affect your child’s ability to learn and play.

Creating a Mealtime Calendar

A good idea to establish good eating habits is to create a mealtime calendar. This can help you plan meals in advance and ensure that everyone in the family is on the same page.

Start by deciding on a time for breakfast, lunch, and dinner, and then work around those times to plan snacks and other meals.

You can also involve your children in the meal planning process by asking them about their food preferences. This can help them feel more invested in the mealtime routine and encourage them to try new foods.

Creating a Positive Mealtime Environment

A table set with colorful, child-friendly dishes and utensils. Smiling faces and engaging conversation. A relaxed, inviting atmosphere for family mealtime

When it comes to family mealtime, creating a positive atmosphere can make all the difference. Here are some tips to help you create a positive mealtime environment for your family.

Minimising Distractions

It’s important to minimise distractions during mealtime to encourage a positive atmosphere. Turn off the TV and put away cell phones and other electronic devices. This will help to create a calm and enjoyable environment for everyone to eat together.

Encouraging Family Interactions

Eating together as a family provides an opportunity to chat and catch up on each other’s day. Encourage family interactions by asking open-ended questions and actively listening to each other.

This will help to create a fun and enjoyable atmosphere for everyone.

Mealtime conversation in our home can be anything from the 9 year old telling bad jokes to the 16 year old offloading the stresses of upcoming exams but either way it is valuable quality time.

Setting the Table Together

Setting the dinner table together can be a fun and enjoyable activity for the whole family.

Involve your children in laying the table, whether it’s setting out plates and cutlery or helping to prepare the food. This will help to create a positive atmosphere and encourage everyone to eat together.

Don’t be too afraid to let young children carry plates and cutlery, trusting them builds a sense of security and it’s also a good way of developing their gross and fine motor skills.

Incorporating Healthy Food Choices

A colorful spread of fruits, vegetables, and whole grains arranged on a table, with a variety of healthy meal options for young children

Making healthy food choices is important for the overall well being of your family, especially young children who are still developing their eating habits.

Here are some tips for incorporating healthy food choices into your family mealtime routine.

Introducing a Variety of Foods

Introducing a variety of healthy food options to your children’s diet can help them develop a taste for healthy foods.

Try new foods such as different types of fruit and vegetables, and encourage your children to try them too. You can also involve them in the meal planning process and let them choose a new food to try each week.

Balancing Nutrition and Taste

It’s important to balance nutrition and taste when planning your family meals. Choose healthy foods that are also tasty and appealing to your children. For example, you can make healthy versions of their favourite meals by substituting unhealthy ingredients with nutritious alternatives.

Managing Portion Sizes

Managing portion sizes is important for maintaining a healthy diet.

Serve appropriate portion sizes for your children based on their age and appetite. Encourage them to practice mindful eating, listening to their bodies and stopping eating when they feel full.

You can also use smaller plates and bowls to help manage portion sizes and avoid serving too much food. I go into a lot more details about portion sizes for young children here.

Engaging Young Children in the Mealtime Process

Mealtime routines with young children can be challenging, but involving them in the process can make it more enjoyable for everyone. Here are some tips for engaging young children in the mealtime process:

Involving Kids in Meal Preparation

Encouraging children to help with food preparation can be a great way to get them excited about mealtime. Depending on their age, children can help with tasks such as washing vegetables, stirring ingredients, or setting the table. This not only keeps them engaged but also teaches them valuable life skills.

Teaching Table Manners and Responsibility

Teaching children table manners and responsibility from a young age can help them develop good habits that will last a lifetime. This includes using utensils properly, not playing with food, and helping to clear the table after the meal. By involving them in the process, children will feel a sense of responsibility and pride in their contribution to the family mealtime routine.

Offering Praise and Encouragement

Offering praise and encouragement can go a long way in engaging young children during mealtime. Even if they are picky eaters or have fussy eating habits, it’s important to recognise their efforts and progress.

This can be as simple as saying “well done” or “thank you for trying something new”. By being positive and creative in your approach, you can help make mealtime routines a fun and engaging experience for the entire family.

Remember, mealtime routines with young children can be challenging, but by involving them in the process, teaching responsibility and manners, and offering praise and encouragement, you can create a positive and engaging experience for the whole family.

Good Luck x

As a childcare provider you don’t have to provide meals, you can ask parents to send packed lunches. Personally I like to know I’m giving the children a nice healthy hot meal at lunchtime.

As a parent many of us struggle to know if we are feeding our children the right things, so here are some of my favourites.

Healthy meals need variety

As adults we are often told we need to cut this and that out of our diet to remain at a healthy weight and wonder if the same applies to our children, I would advise not (I would advise not for adults too, but we’ll not get into that). It’s also important to introduce children to a wide variety of foods and when doing so remember that it can take between 8-15 attempts of new foods before a child will know for sure if they like it or not.

A balanced diet should consist of food from all 5 food groups;

bread, rice, potatoes, pasta and other starchy foods,
fruit and vegetables,
milk, cheese and yogurt,
meat, fish, eggs, nuts and pulses
foods high in fat and sugar.

Meal Routine

A good mealtime routine for children is very helpful in building healthy eating habits. Children’s appetites will vary from day to day depending on their activity levels and things such as growth spurts but sticking to a regular meal routine offering the right amount of foods will help ensure your child isn’t going to go hungry. A good example of a meal routine that works well for us is:

Breakfast
Healthy Snack
Lunch
Snack
Evening meal
Small supper

Portion Sizes

Healthy portion sizes are very important, too often younger children are served far too much and then made to feel bad when they can’t clear their plate, I highly recommend serving smaller potions on smaller plates and offering plenty of praise to a child that eats it all then you can always offer more if needed. Ikea sell some really good child-sized plates. Below I have included a small range of meal potions but obviously can’t list everything, it’s a good idea to remember when serving your child’s food that they only have small tummies, it is true that their stomach is only about the size of their clenched fist so a child’s portion is probably smaller than you’d have imagined.

Food group 1, bread, rice, pasta etc should be offered with each meal and can also be used for snack times. But remember your portion sizes, a child under four years only needs half – one slice of bread, 1-3 bread sticks, 2-5 tablespoons of rice, 2-5 tablespoons of pasta or 3-6 tablespoons of cereal.

Food group 2, fruit and vegetables, offer a variety of fruits, at least one with each meal, preferably two. Also use as a snack. Again the serving size of these are probably smaller than your expecting, a child under four may only need a quarter of an apple or banana but as these foods are highly nutritious you can feel free to let the children eat higher quantities if they want to. If you happen to have a fussy eater that isn’t overly keen on fruit then try fruit juice instead,

Food group 3, milk, cheese and yogurt. These foods should be offered around 3 times a day, these foods can reduce appetite for iron-containing foods from other food groups so don’t want to be eaten in excess. Typical portions of these would be; 1 cup of milk (100-120ml, 3-4oz) this should be in a cup, bottles are only for children under 1 year. 1 cheese triangle, string or Babybel is a full portion for a child under four, and 1 small yogurt is enough.

Food group 4, meat, fish, eggs, nuts and pulses. These should be served twice a day for a young child that includes the meat and fish but 3 times a day if the child is a vegetarian. Typical portions for a child under four would be; a quarter – one small beef burger, 2-4 small nuggets, 1/4 -1 medium sausage. 1/4-1 small fish. 1/4-1 full egg. 1-2 tablespoons of nuts. 2-4 tablespoons of baked beans, 2-4 tablespoons of tofu.

Food group 5, foods high in fat. These foods should only be offered once a day, they offer enjoyment but are low in nutrition and if high in sugar can cause tooth decay. So only small amounts are recommended; half – one chocolate coated biscuit, 2-4 tablespoons of cake, 6-8 chocolate buttons, 1 small cup of popcorn are all sufficient for a child under four.

Quick guide

Use this free printable as a quick guide to serving the right amount of food at home.

As far as drinks are concerned we are recommended to only offer water and milk. Soft drinks are not recommended for early years children.

Our Favourite meals

Chicken nuggets, air fried chips with peas
Tomato pasta with fresh tomatoes’
Rice and meatballs, with a side of carrot and cucumber sticks
Lasagne with garlic bread and sweetcorn
Beef and vegetable stew with dumplings
Fish, new potatoes and mushy peas
Chicken pasta with mushrooms
Beans, sausages and hash browns
Chicken and vegetable soup with Yorkshire puddings
Spaghetti bolognese
Fish pie with cooked carrots

Our Favourite snacks

Individual fruit
Chopped mixed fruit (please, please, please slice grapes)
Toast with a variety of toppings
Malt loaf
Carrot and cucumber sticks
Cheese and crackers
Celery with peanut butter
Raisins
Ice pops
Bread sticks and hummus
Nuts
Strawberries and ice cream
Popcorn
Yogurts (although we often use these as desert)

Food Allergies in Children

Defining Food Allergies

Food allergies are a common problem among children. This is a condition where the immune system reacts to certain proteins found in food as if they are harmful. The body produces antibodies to fight off the proteins, which results in an allergic reaction. Food allergies can be mild or severe, and in some cases, life-threatening.

Common Allergens

The most common food allergens in children are milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat. These allergens can be found in many foods, so it’s important to read the food label carefully. Some children may also have allergies to other foods or ingredients.

Symptoms and Diagnosis

Symptoms of a food allergy can range from mild to severe and may include hives, itching, swelling, vomiting, diarrhoea, and difficulty breathing. In severe cases, a child may experience anaphylaxis, which is a life-threatening allergic reaction.

If you suspect your child has a food allergy, it’s important to see a doctor for a proper diagnosis. The doctor may perform a skin prick test or blood test to determine if your child has an allergy. In some cases, an oral food challenge may be necessary to confirm a diagnosis.

Conclusion

I hope you’ve gained something by reading this, if you have any questions please don’t hesitate to ask me, i’d also love to hear about any of your favourite family meals

Thanks for reading,

Samantha x

Tag: childrens meals

Top Tips for a Successful Family Mealtime Routine with Young Children: Expert Advice