Blog

Mealtime Tips

By Jessica Lehmann, MS, RDN

  1. Encourage children to take part in selecting and preparing food.
  2. Make meal times enjoyable and relaxing.
  3. Serve foods in small toddler portions. 1-2 tablespoons of veggies or fruits, 2-3 tablespoons of beans or meat, 1/3 cup yogurt, ¼-½ slice of bread, ¼ cup cooked pasta, rice, quinoa or potatoes (sweet).
  4. Offer at least 2-3 different colored veggies and fruits, chopped or sliced into toddler bite-sized pieces.
  5. Add a tablespoon of hummus, plain yogurt, salsa, marinara sauce, or nut butter for dipping.
  6. Garnish with chopped fresh herbs like cilantro, chives, basil and parsley for flavor and color.
  7. Use pureed fruits, like applesauce, to sweeten plain yogurt instead of relying on flavored yogurt, which can contain a lot of added sugar.
  8. Allow children to eat while they are hungry and stop when they are full. Do not force children to eat more when they are full.
  9. Nutritious desserts can be a normal part of the meal and not a reward.
  10. Be consistent at mealtimes.

Download the PDF version here!

Leave a comment