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Screen-Free Dining: Building Bonds and Healthy Habits

Screen-Free Dining: Building Bonds and Healthy Habits

During meals, it’s completely normal to feel the urge to hand your child a screen to keep them calm and distracted while they eat. Your child may refuse to eat their veggies, insist on something not on their plate, or simply be in a restless mood. Despite the temptation, it’s important to remember that the American Academy of Pediatrics recommends no screens during meals.

As children become more interested in their food, their fussiness eventually decreases. To help your child engage fully with their meals and enjoy exploring different textures and flavors, try these 6 strategies:

  1. Go Screen-Free Together: Instead of reaching for the TV remote or tablet, consider making the kitchen table a “screen-free zone” for everyone in the family. This small shift can greatly benefit your child’s well-being and provides a valuable opportunity to spend quality time together. Whenever possible, use the “do not disturb” option on your phone to help you stick to this rule and embrace these moments as chances to connect and create lasting memories.
  2. Give Them a Say: Let your child have a say in what and how much they eat. When kids feel like they have some control, they become more interested in their meals, which can reduce the need for distractions like TV or other screens during mealtime. Offer two choices: “You can eat your veggies first and then have some chicken nuggets, or you can mix your veggies with the nuggets. Which do you choose?”
  3. Involve Them in Shopping and Cooking: Take your child grocery shopping and talk about what you’ll be cooking for dinner. Let them help with simple tasks in the kitchen, like washing vegetables or handing you a towel. If you have the time and energy, it can be a great opportunity to spend time together.
  4. Eat Together: Whenever possible, have meals together as a family. Eat the same food as your child to set a positive example and make mealtime a shared experience. Since they will be busy chatting with you about their day at kindergarten, they won’t need the TV or other distractions.
  5. Minimize Distractions: Try minimizing the use of screens like TV and tablets, but also magazines and toys at the table. If you need something to calm your child down during mealtime, try our suggestions before reaching for the TV remote or smartphone.
    • Make up a story about a favorite character, or even a family pet that is eating the same dish you’re having.
    • Tell a story about where the food you are eating comes from.
    • Play “I Spy” with items on the table or in the room, or make a guessing game about the ingredients in the dish.
  6. Understand Your Child’s Appetite: Your child might not need to eat as much as you think at each meal. If your doctor says your child is growing well, it means they are eating enough. They may be more or less hungry at different times, just like adults. It’s also normal for children to only want to eat specific foods, be afraid of trying new foods, or have certain food dislikes. Usually, there’s no reason to worry if a child skips a meal or doesn’t eat their veggies at lunch. Don’t blame yourself or your child in these situations; instead, focus on their overall food intake. And don’t give up: Try to balance less preferred, unfamiliar foods with their favorite, familiar ones. 

By implementing these strategies, you can create an environment where mealtime becomes a cherished opportunity for connection. Every meal is a chance to nourish both body and soul, fostering a positive relationship with food that lasts a lifetime. Enjoy these moments together and watch as your child grows in healthy habits and social bonds, one meal at a time!