Mealtime can be stressful and associated with anxiety for kids and parents alike. We sat down with Annie Benson, a registered dietitian (RD), to discuss a calming approach to food. She explains that your relationship with food is just as important as what you eat.

Consistency and reliability can help eliminate stress around mealtime

One thing that can introduce anxiety to mealtime is inconsistency in when and what you and your child eat throughout the day. Benson emphasizes the importance of consistent nutrition and meal patterns.

For kids, she says consistent meals throughout the day, including three meals and two to three snacks, are crucial for supporting growth and development. It’s important that meals and snacks happen around the same time every day — irregular eating and skipping meals are associated with increased depressive symptoms, stress and difficulty with concentration.

Food variety and flexibility

Another thing that can increase stress at mealtimes is a rigid approach to eating. A flexible approach to a variety of food is a great way to start thinking about a balanced diet. But as most parents know, children can be particular when it comes to food, so it’s important to introduce variety at an early age. Keep offering new options so openness to different foods becomes the norm. There are several simple tricks you can try to encourage kids to experience new foods:

• Add a new food or ingredient to a dish you know they already like.
• Let your child join you in the cooking process and help you prepare the food.
• Let them mix ingredients — you can also let them try individual ingredients and then show them how they taste all together.
• Try new foods yourself — be a role model for flexible eating.
• Let them help you in the garden — children are often eager to try something they helped plant and have watched grow into a fruit or vegetable.
• Offer choices: you can ask something like, “Would you like to try the red pepper or the cucumber today?”

Be aware of what different foods contain, but don’t let it narrow your diet

Certain foods are known to contain different levels of vitamins and nutrients, but don’t let that knowledge make you narrow your child’s diet. Benson says that variety and adequacy are most important when building a balanced diet. With that in mind, here are some foods that contribute to a balanced diet and the benefits they offer for growing kids:

• Fruits and vegetables: Fruits and vegetables have phytochemicals that are abundant in vitamins and minerals.
• Vitamins B, C and D: These vitamins act as antioxidant and anti-inflammatory agents in your body, which supports your immune system and keeps you from getting sick. Good sources of these vitamins include citrus fruits, berries, dark chocolate, eggs, fish, cheese and fortified cereals. For B vitamins, include grains and nuts.
• Foods with calcium: Along with vitamin D, calcium helps bone growth and development. Dairy products like milk or yogurt are great sources of calcium and vitamin D. Dark leafy greens are another good source of calcium and vitamin D.
• Omega-3 fatty acids: These are essential polyunsaturated fats that the body cannot produce, and are crucial for cardiovascular health, brain function, cell membrane structure and reducing inflammation. You can find these nutrients in fish such as tuna, salmon and halibut as well as in avocados.
• Complex carbohydrates: Complex carbs provide sustained energy and help fuel our brain, providing an increase in serotonin. Whole-grain pastas and breads, beans and brown or wild rice are great sources of carbohydrates.

While the foods mentioned above contain essential nutrients, all food is fuel and all food serves a purpose. Don’t get too focused on one type of food or another; food variety and being able to enjoy all foods without guilt is the most important thing. Remember to include your child’s preferred foods and sweets. If you do observe increased distress during meals or if the foods your child accepts become increasingly limited in variety, discuss it with your child’s provider.

Important things to remember about kids, food and mealtimes

Incorporate variety into your child’s diet

If you’re having trouble finding different foods to try, visit a different grocery store or a local farmers’ market. If cost makes that difficult, there are also community resources to help. Programs that offer fresh ingredients and produce for little or no cost can make it easier to keep variety on the table. If you’re in Colorado, the Food Bank of the Rockies is a good place to start, and similar food banks, community pantries, and local produce-share programs are available in most regions.

Need some ideas for new, healthy snacks? Here are some tasty tips.

Consistent meals are key

Ultimately, the most helpful thing you can do is to promote adequate, consistent meals and snacks throughout the day, and keep in mind that all foods have a place. When kids feel supported and validated, they’re more willing to explore new foods — and parents can enjoy the process a little more too. If you’re looking for additional ways to ease stress outside the kitchen, check out our yoga therapy tips to help create a more grounded, peaceful environment for the whole family.