Do you feel overwhelmed at mealtime? Mealtime doesn’t have to be a struggle. These five tips can help you create positive mealtime experiences for your child.
1. Eat Meals at the Table in an Appropriate Seat
If possible, seat your child at the table with the whole family. Then place them in a chair that supports good posture, which is explained in the seating section below.
2. Present Non-Preferred Food With Foods Your Child Will Eat
It is important to give your child at least one food they will eat while also exposing them to new foods. Otherwise, if a child gets a plate of foods they don’t like or have never seen, they may not eat any of it. So we want to set them up for success!
3. Maintain a Trustworthy Relationship
Do not force your child to try new foods or finish everything on their plate, because when children feel pressure to try new foods, aversions can develop. We want the table to be a place of positive experiences.
4. Have an “All Done” Bowl
Keep a bowl or plate on the table for foods your child is finished with. This is a great way to prevent food throwing, since if your child doesn’t want a food, they can put it in the “all done” bowl. Even if they didn’t try the food, they still saw it and touched it, and that counts as exposure.
5. Turn Off External Stimuli
During meals, limit outside distractions as much as possible so your child can focus on eating. For example, this might mean turning off the television or putting away the iPad.
Why Seating Matters at Mealtime
Proper seating is one of the easiest ways to improve mealtime. If a child isn’t stable while sitting and eating, it is much harder to focus on hand-to-mouth coordination and chewing. Also, good seating helps your child feel safe and secure, so they can focus on the food. Fortunately, you can get the right setup with a few cheap and easy tricks.
The 90-90-90 Position
- Hips: your child’s hips should be at a 90-degree angle.
- Knees: your child’s knees should be at a 90-degree angle.
- Ankles: your child’s ankles should be at a 90-degree angle, with feet resting flat on a surface.
Your child should also sit far enough forward so that their knees bend over the edge of the seat. The table or tray should sit between your child’s belly button and chest level.
Simple Ways to Get the Right Position
- Booster seat: a booster lets a smaller child sit higher at the table.
- Wedge: place a wedge behind your child’s back so they sit far enough forward. A foam wedge from a craft store works well.
- Footrest: your child likely needs something sturdy under their feet. A stack of books taped together can make a footrest at just the right height. In a high chair, make sure the footrest is big enough for their whole feet, because dangling feet leave a child feeling unstable.
- Shelf liner: a piece on the seat helps keep your child from slipping around.
Frequently Asked Questions
What if my child won’t stay seated at meals?
First, check their seating and footrest, since an unstable seat is a common reason children get up. Also keep meals short and predictable, and let your child leave the table politely when they are done.
Why does my child need a footrest?
Because dangling feet make it hard to feel stable, a child may fidget or struggle to chew and coordinate their hands. A footrest gives them a solid base.
When should I be concerned about my child’s eating?
Reach out if your child eats a very limited number of foods, gags or chokes often, or when mealtimes cause regular distress. A feeding evaluation can sort out what is going on.
How ETLC Can Help
We know mealtimes don’t always go as planned, so knowing the signs that it may be time to reach out for help is an important part of your child’s journey. Enrichment Therapy & Learning Center has locations in Johnston and North Liberty, IA, with virtual services also available.
Learn more about feeding therapy at ETLC or schedule a free consultation to talk with a member of our team.
You may also find these pages helpful:
- Help! My Child Is a Picky Eater: 4 Mealtime Tips
- Is Your Child a Problem Eater? 5 Questions to Help You Know
- Food Play With Kids During the Holidays: 5 Ideas
About the Author
Sonia Strueby, M.A., CCC-SLP, is the founder of Enrichment Therapy & Learning Center. With over 25 years of experience as a speech-language pathologist, Sonia has dedicated her career to helping children overcome complex communication and academic challenges. She has advanced training and a special focus on treating dyslexia and childhood apraxia of speech, and she is passionate about providing families with a clear path to success.
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