Stress Free Meals in 2024

Rachael Rose — Fri, 05 Jan 2024 17:41:30 +0000

Stress Free Meals in 2024

Making new year’s resolutions this year? Improving stressful mealtimes at home are a great addition to the list of things you want to improve. And guess what? Its absolutely possible. Here are my top four tips to make this year run more smoothly for your family and especially your picky eaters.

1. Encourage mealtime and snacks at a scheduled time each day

We typically encourage children to eat three meals and two snacks a day. We also like for these times to be spaced out by two hours. When we keep mealtimes consistent everyday, it helps our children’s bodies to regulate around food. They can feel hunger cues and then satiation cues. These are lifelong skills that will help them develop a healthy relationship with food.

2. Introduce a transition activity before mealtime

We have busy lives and our days are full; however, when we eat a meal we should try to shed that stress and sit down to a calm table. Using transitions is a very helpful way to alert your children that they are going to do a new activity and also a great way to separate the stress of the day from mealtimes. I often suggest to parents to give a five minute warning to kids before the meal, have children help set the table, and wash their hands before sitting down to the table. Rituals like this are important because we can do them with little thinking – they allow our minds to rest. In feeding therapy, we use songs during transitions as well. You could make a family mealtime song or simply turn on calming and soft music to signal it’s mealtime.

3. All members of the family should sit at the table together

This is a hard one due to our busy schedules, but it’s an important aspect of feeding for your children. There is significant research to show that children eat more and eat better when they are eating with their family members. Kids want to please their parents and they want approval. Eating together builds trust between parent and child as well. This is another way to prevent picky eating. Think about what changes you can make in your home to make it more pleasurable for everyone. This is where thinking about nourishment and nutrition come in to play. You don’t want to get into a battle with your children at mealtimes. It makes you both feel frustrated and can cause feelings of anxiety in your children. They don’t want to feel that they are disappointing you – help set them up for success!

4. Family meals should be served to all members of the family sitting at the table

It is the adult’s job to set the menu and decide what the family will eat at the meal. That said, you should always provide at least one food that your child willingly eats. Imagine you sat down at a restaurant and you start to peruse the menu. You see nothing that you like on the menu. Are you going to stay at the table and order non-preferred foods? Probably not. Imagine if you look at the menu and see a dish that contains one thing you like and one thing you don’t like. You are more likely to order the dish and you may even pick at and try that food you “don’t like”. That’s what it’s like for your child when they sit down at the table and are served some preferred foods and non-preferred foods.

Members in your family may have different favorites and that’s okay. What is important is that everyone be offered all the foods on the table. When we limit the foods we serve to only preferred foods, the child doesn’t even have the opportunity to try a new food. Exposure to new foods gives your children the “opportunity” rather than a “demand.” Even better, if you serve food family style on platters, kids have to pass a non-preferred food from one family member to another, and they will smell it. That’s exposure!

Written by: Rachael Rose, Owner/Founder

The post Stress Free Meals in 2024 first appeared on Creative Speech Therapy NYC.

Picky Eaters & Meal Prep

Rachael Rose — Thu, 21 Sep 2023 17:17:55 +0000

Picky Eaters & Meal Prep

In May we partnered with Elia of, Feed Your Sister, to chat all things picky eating and meal prep. Elia is a meal prep GENIUS! She has piles of knowledge and resources for you and your family. She offers in-home services, online courses, and downloads to promote self-care through meal prep, kitchen organization, and healthy stress free meals. We loved chatting with her and adding in our theraputic knowledge of picky eaters to her experience with meal preparation. We are so excited to share that conversation, summed up below (in blog form!)

Preparing meals in advance is a wonderful way to help your picky eater. When food is ready to serve at mealtime, the stress of cooking evaporates and leaves you time to connect with your child and have a family meal. The importance of family meals cannot be overstated. Picky eaters benefit from eating together as a family in several ways:

Developing mealtime conversational skills will carry over into schooltime lunches and help your little one learn more social skills. It will also get them ready to eat at restaurants and in new environments.
Learning self-feeding and utensil use, especially when your child is transitioning to solids, is foundational to their comfortability in eating as they grow. Just watching you eat is a great example for them to imitate.
Mindful eating will become their go-to. Mindless eating, with an iPad or TV to distract them, can lead to worse picky eating and obesity.

So, you have your prepared meal ready to go, family assembled, table set…how can you make the family meal as productive as possible for your picky little one?

Expose them to new foods by serving items on platters and showing them what you’re eating. Even if they don’t eat the same thing as you during the meal, exposure to new food is a great step in expanding their diet. Platters can be a great tool when they are passed around the table. The exposure of seeing, smelling, and touching new foods in a safe environment will help them build up their resolve to try something new! The more exposure the better.
Have an “all done” bowl on the table. This will not only help with mess, but it will eliminate their chance to escape the meal if they don’t want to eat something. They can simply place something in the bowl and move on to something else. You can use the bowl too!
Use dips! If your child likes a dip such as ketchup, BBQ sauce, or ranch, it can help them try a new food by masking it with a flavor they know and like already.
Remember that not all foods may be safe for little ones with structural issues. If your child is struggling to transition to solids, they may need to see a feeding therapist to uncover why. When kids lack the skills needed to eat a specific texture, they quickly learn that food is “unsafe.” Kids spit out unsafe foods and will most likely refuse that food in the future. Parents often confuse spitting out foods as picky eating, but it is actually an anti-choking protective mechanism. Once your baby gains the necessary skills to safely chew and swallow a texture of food, you can safely re-introduce that food into your child’s/baby’s diet.

Our values go hand in hand with the values of Feed Your Sister. We want mealtimes to be less stressful, which Elia does via meal prep and we do it with feeding therapy. But the goal is having a healthy and joyful relationship with food no matter what! Family meals are one of the most important foundations you can build for a positive lifelong relationship with food and eating. It’s never too early to eat as a family.

For kid-friendly recipes and meal ideas, check out Elia’s Prep & Party: Baby & Toddler Edition replay. And definitely add her naked turkey pesto meatballs and miso maple chicken to your next meal plan. Both recipes are always a hit for the entire family!

If you struggle with meal planning for your picky eaters, drop in to the next Prep & Party with Elia. And be sure to follow her on social media to catch all the newest updates to Feed Your Sister

Written by: Rachael Rose, Owner/Found of Creative Speech Therapy NYC and Elia Wolberger of Feed Your Sister

The post Picky Eaters & Meal Prep first appeared on Creative Speech Therapy NYC.

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Stress Free Meals in 2024