Food for the Family

By Kevin McCarthy

In our family of two children and two adults, there are days when 24 hours just isn't enough time to satisfy every competing need. Many families feel stretched with the demands of work, child care, commuting, school, shopping, lessons, and other commitments. Is it any wonder that mealtimes get lost in this swirl of activity? Most agree that eating well and eating together are important to their

Mealtimes are vital for a family: breakfast sets the tone of the day, the midday break nourishes, and families reconnect over an evening meal. Of course, meals can also be a time for bickering, fussy eaters, and liver-with-onion traumas.

With little effort, families can reclaim some positive experiences around their mealtimes. As with so much else in family life, routine is an important ingredient to reestablishing mealtimes. We are creatures of habit. When dinner happens at the same time every night, everyone knows what to expect. With a five-minute warning before the meal, people have time to conclude a phone call or end a game. Small children especially benefit from preparation when transitioning from one activity to the next.

Parents can influence children's choices by modeling positive eating habits and enjoying a variety of foods. Be reasonable when it comes to any changes in family life. Build new routines around two or three meals a week. Lofty claims such as all meals will forever be eaten together typically end in disaster. Building from a few positive experiences helps everyone get used to a new routine.

Stock up on the basics. Bulk food purchases lower costs while ensuring a good supply of core food items. Keep a week's worth of food on hand. Meal planning reduces reliance on convenience foods. Even with a few main ingredients, you'll be able to make a quick plate of pasta and salad.

There is no need to radically change family life or eating habits. With a little effort and attention you may find that your family has started eating better while sharing a few satisfying moments in a busy day.

Building positive eating habits with children

Prepare children for meals by giving them a five-minute warning. Let them know in advance what foods are being served.

Avoid using food to reward or punish - it will only lead to further problems.

Don't overwhelm a child with heapings of servings. Let them ask for seconds.

Prepare simple but attractive foods.

Provide some choice, for example carrots or peas.

Introduce new foods with established favourites.

Let your child participate: go shopping, stir a batter, or set the table together.

Say no to foods you don't want to buy, such as sugary cereals or pop.

Lunch ideas for the kids

Cut down on junk food by providing it in smaller portions.

Peel and wrap an orange for easy access. Offer a colourful fruit salad.

Keep foods cool with a frozen juice box.

Keep soup or stew warm in a small thermos.

Offer a variety of foods such as veggies and dip, homemade muffins, cheese and crackers, or finger sandwiches.