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Mealtime can be a challenging time for both parents and children. It can be hard to know what to make, how much to make, and how to get the kids to eat their food. A healthy meal, familiar foods, and healthy snacks, encourage children to try new food, and different foods. In this blog post, we will provide 5 helpful tips for a better mealtime experience for both you and your children!

5 Tips for Getting Your Kids to Eat their Meals

Getting kids to eat their meals can be a real challenge for parents. Whether your kids are picky eaters or just seem to never have an appetite, mealtime can be a battle. But don’t worry, we’re here to help! Here are 5 tips for getting your kids to eat their meals:

1. Make Mealtime Fun

One of the best ways to get your kids to eat their meals is to make mealtime fun. This can be as simple as adding a few fun elements to their food or setting up a special place at the table just for them. If you make mealtime fun, your kids will be more likely to look forward to it and will be more likely to eat their food.

2. Get Them Involved in the Process

Another great way to get your kids to eat their meals is to involve them in the process. Let them help you cook or set the table. This will give them a sense of ownership and pride in the meal, and they’ll be more likely to want to eat it.

3. Be Creative with Your Meals

If your kids are picky eaters, then you might need to get creative with your meals. Try making different shapes and colors with their food or serving it in a fun way. There are lots of great books and websites that have ideas for creative meals.

4. Serve Smaller portions

If your kids seem to always be hungry, then try serving smaller portions. This way they won’t feel so overwhelmed by the amount of food on their plate and will be more likely to finish it all.

5. Be Patient

Finally, remember to be patient with your kids when it comes to mealtime. They might not always eat everything on their plate, but if you keep trying, they’ll eventually come around. Just keep these tips in mind and you’ll soon have your kids eating their meals in no time!

Mealtime Tips and Routines

Ready to feed your 6 to 24-month-old? Mealtime can be a messy and fun learning experience. Your child may have about 3 meals and 2 to 3 snacks every day. Having a routine can help children know what to expect when it is time for meals or snacks.


  • Wash your child’s hands before mealtime.

Be Safe

  • Sit your child in a safe place. A high chair or booster seat are good options.
  • Strap your child into the high chair or booster seat.
  • Watch children at all times to make sure they are safe.


  • Face your child toward you or other family members at the table.
  • Limit distractions. Avoid letting TV, videos, cell phones, or pets distract your child from eating. These can also distract you too. Focus on your child during mealtimes.
  • Talk with your child during mealtimes. This can be a fun time, and it is important for your child to have your attention.

Fingers, spoons, forks, and cups

  • When babies first start eating foods, you may use a spoon or they may use their fingers.
  • As children get older, they will develop different skills to help with mealtimes. Learn more about when children will begin to use their fingers, spoons, forks, and cups.

Family meals

  • Sitting down as a family for mealtime can teach your child how to eat and helps your child develop social skills.
  • Give your child healthy food options at each meal.


  • Let your child decide how much to eat. Your child does not have to finish all the food on the plate or drink all the liquid in the cup or bottle.

Build Healthy Eating Habits

  • Eat a variety of vegetables, especially dark green, red, and orange vegetables (3 or more servings a day).
  • Eat a variety of fruits (2 or more servings a day).
  • Eat whole-grain, high-fiber breads and cereals (3 to 6 servings a day). …
  • Drink fat-free or low-fat milk and eat low-fat dairy products.

5 Good Eating Habits to Achieve Your Health Goals

Most of the time, health goals relate to our eating habits. When we want to lose our belly fat, we have to change the way we eat. Here are 5 good eating habits which will help us to achieve our health goals.

Here are 5 good eating habits which will definitely help us to achieve our food goals. For those of us with diabetes, these healthy eating habits will also help us to control our blood sugar.

#1 Choose Water

Set a goal to drink water instead of sugar-sweetened drinks. To make this more measurable, write down how often you will make this choice e.g. 5 times a week.

#2 Eat Slowly and Mindfully

It takes about 20 minutes for your brain to send out signals that you are full. Eat slowly. Take the extra time to pay attention to what we are eating and how much. To make this more measurable, write down how often you will make an effort to take at least a half hour to finish your meal.

#3 Stick to One Serving

For those of us who love having seconds, eating one serving will help us keep our calorie intake in check. Challenge yourself to stick to one serving and also standard portion sizes.

#4 Eat Fruit and Vegetables

Set a goal to fill half your plate with fruit and vegetables at every meal. Fruit and vegetables are naturally low in saturated and trans fat, and rich in dietary fiber, vitamins, and minerals. Or simply set a goal to use My Healthy Plate for all meals.

#5 Swop to Whole Grains

Eating wholegrain foods such as brown rice, wholemeal bread, and rolled oats can help reduce the risk of developing heart disease and diabetes. They can also help with weight management because they keep you feeling full longer and reduce the need for snacking. Set a goal to ask for brown rice and make it measurable e.g. ask for brown rice at least 3 times a week at lunch.

Top 10 Healthy Foods

1. Water

Drink 8 to 12 cups of water daily.

2. Dark Green Vegetables

Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, Brussels sprouts, and leafy greens like kale and spinach.

3. Whole Grains

Eat whole grains at least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.

4. Beans and Lentils

Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads, and dips, or eat them plain.

5. Fish

Try to eat two to three servings of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines, and tuna.

6. Berries

Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries, and strawberries.

7. Winter Squash

Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe, and mango.

8. Soy

25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soybeans, tempeh and texturized vegetable protein (TVP).

9. Flaxseed, Nuts, and Seeds

Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts – 1/4 cup – in your daily diet.

10. Organic Yogurt

Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choices.

Why is Trying New Foods Important?

Are you a picky eater? If so, you may be reluctant to see anything unexpected on your dinner plate. We’ve all been there: it can be scary to try new things. But it can also be incredibly and deliciously rewarding. Trying new foods will do more than widen your horizons – it can help you eat healthier, introduce you to different cultures, and add more nutrients to your diet. Picky eaters – open yourself to the benefits that trying new foods has to offer.

Firstly, it’s a creative way to add more nutrition to your diet. Shopping for new ingredients has health benefits. Maybe your diet lack vegetables or protein, but you’re bored of leafy greens and lean chicken. In that case, cooking a dish that contains these nutrients can convince you to branch out. Meals that use different ingredients like quinoa or tofu can add variety to your diet. If you’re afraid to fully commit, fear not – you can change your mind and vacuum seal the unfamiliar ingredients, freeze them, and use them down the road. Vacuum seal rolls are very convenient – rolls offer versatility so that you can store leftover ingredients of any shape or size, without worrying that they’ll be freezer burnt when you go to use them again.

Mealtime doesn’t have to be a battle! With a little planning and preparation, you can make mealtimes pleasant and enjoyable for everyone involved. By following these tips, you’ll be on your way to success in no time!