Sit down meals are amazing opportunities–not just for practicing good manners and nutrition but also for learning social behavior, compassionate communication and enriching relationships. To keep a pleasant and calm environment at meals, try the following:

• Three consistent mealtimes and two or three snacks, 3-4 hours apart. Between meals and snacks, only water. Snacking continuously all day long is incompatible with being hungry at meals.
• A healthy breakfast is imperative; it positively affects learning, memory and concentration.
• Parents are responsible for what, when and where food is provided.
• Children are responsible for whether and how much they eat. Encourage them to try new foods without forcing them by using the one-bite rule: after they have tried a bite, if they really don’t like it, they don’t have to finish it.
• Encourage children to stop eating when they feel satisfied, even if they have not finished.
• Praise children when they make healthy choices, but not excessively.
• Have healthy snacks available and accessible: veggies cut and at the front of the fridge with the dip, fruit in a bowl on the counter, healthy crackers, nuts and seeds within reach.
• Involve children in menu planning, and preparation, so they will be more open to trying a variety of foods.
• Have occasional treats and enjoy them! When you indulge, eat mindfully.

To promote healthy attitudes around eating, don’t use food as rewards or punishment. Avoid classifying food as ‘good’ or ‘junk’. Help your children learn healthy coping strategies for when they are upset or bored. Most importantly, as a parent we need to model a healthy body image for our children and be aware of the messages we send. Healthy bodies come in many sizes, weights and shapes. Be active for fun and for health!

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