Involving the family

Eating together

Eating together can be a great way to spend time as a family and find out about each other's day. It also gives you the chance to be a role model. If kids see you eating nutritious food, such as vegetables, fruit etc, it will encourage them to do the same.

Here are some hints and tips for family mealtimes:

• Sit down together when eating meals
• Try to establish a regular time for meals so that kids become used to the routine
• Turn the television off during mealtimes
• Keep mealtimes light-hearted – avoid arguments or teasing
• Encourage children to eat slowly and enjoy the taste. This also gives the stomach time to signal when it is full.
• Don’t dish out huge portions. Start with a little and offer seconds if people want it
• Don’t force kids to clear their plates if they have had enough to eat
• Plan treats occasionally, such as a takeaway or dessert.

Kids in the kitchen

Kids can be of real help in the kitchen when planning or preparing food. Giving them age-relevant tasks makes them feel involved and also gives you an extra pair of hands.

Ways to involve kids:

• Encourage them to become involved in planning meals (once they’ve washed their hands)
• Give small children jobs such as laying the table, washing the vegetables/salad or stirring something
• Baking cakes is a great way to introduce kids to cooking
• Set up an assembly line when making your own pizzas so that all kids are involved in adding their favourite toppings.

Cooking with kids
More tips for involving kids in the kitchen – matching tasks to different ages, choosing the right time, teaching kitchen safety, etc (KidsHealth for Parents, US).

Recipes for kids
Recipes written for children, with names such as ‘Ants on a log’ and ‘Raspberry Fizz’. Also covers many specific diets, e.g. lactose intolerance (KidsHealth for Kids, US).