Written by Judith Lynn - Paediatric Nutrition - Founder and Owner Little Monkey Nutrition

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In today's fast-paced world, mealtimes can often feel like just another task to tick off the list. However, for families, these moments offer a precious opportunity to bond, share stories, and enjoy nutritious meals together. For parents navigating the challenges of fussy eaters or simply looking to foster better eating habits, minimising distractions at the dining table is crucial. Here are some practical tips to help you create a more focused and enjoyable mealtime environment.

Why is it a good thing to remove distractions?

The dining table can become a battleground for parents of fussy eaters, so often we try to resolve this battle by offering distractions such as digital devices which have lovely shiny images and videos to encourage children to eat. However these distractions only exacerbate the issue. They may solve an immediate problem, but create an bigger one in the long run!

Distractions at mealtimes, particularly from digital devices, can significantly detract from the eating experience, making it challenging for children to focus on their meals and listen to their hunger cues. For fussy eaters, this lack of focus can lead to further disinterest in trying new foods or eating enough of what's on their plate, as their attention is diverted elsewhere. Moreover, mealtime distractions prevent the opportunity for parents to model healthy eating behaviours and engage in positive reinforcement, which are crucial strategies in encouraging fussy eaters to expand their dietary palette. In essence, by eliminating distractions, parents can create a more focused, calm environment that encourages children to explore and enjoy their food, making mealtimes a positive experience for the whole family. For more information on navigating mealtime tantrums have a read of my blog '12 Tips to Diffuse Drama at Mealtimes'.

Read on for some tips on how to remove distractions at mealtimes:

1. How to establish a Screen-Free Zone

One of the most effective ways to reduce distractions is to make mealtimes a screen-free time. This means turning off the television, putting away mobile phones, tablets, and other electronic devices. By removing digital distractions, you encourage conversation and interaction, making meals more engaging for everyone involved.

Communicate the Importance

Start by discussing with your family why it's important to have a screen-free zone during mealtimes. Explain the benefits, such as better conversation, improved eating habits, and the opportunity to relax and unwind together. Understanding the reasons behind the rule can help everyone feel more invested in following it.

Set Clear Guidelines

Be clear about what constitutes a screen-free zone. Does it include all digital devices like phones, tablets, and televisions? Are there any exceptions, such as using a device for a family video call? Setting clear, consistent rules helps avoid confusion and makes it easier for everyone to comply.

Create a Device Collection Point

Designate a spot in your home where everyone can leave their devices before sitting down for a meal. This could be a basket or a shelf near the dining area. Making this a routine helps reinforce the habit and ensures that devices are out of sight and out of mind during meal times.

Lead by Example

As a parent, your actions set the tone for the rest of the family. Make a point of being the first to put your device away before meals. Showing your commitment to screen-free mealtimes encourages your children to follow suit.

Offer Incentives

Especially in the beginning, it might be helpful to incentivise following the screen-free rule. This could be as simple as praising younger children for their cooperation or establishing a family reward for sticking to the rule for a certain period, like a special outing or activity.

Be Consistent but Flexible

Consistency is key to establishing any new habit, but it's also important to be flexible. There might be special occasions or emergencies when screens are necessary. Being able to adapt while maintaining the overall spirit of screen-free mealtimes is crucial.

2. Remove 'other' Distractions eg Toys, Books etc.

Aside from the pervasive screens and digital devices, other seemingly innocuous items like toys, books, or even excessive table decorations can also serve as significant distractions during mealtimes.

While these items might be introduced with the intention of making the eating environment more pleasant or engaging for children, they can inadvertently shift the focus away from the food itself. For children, especially those who are fussy eaters, the presence of toys or books at the dining table can lead to divided attention, where the act of eating becomes secondary to play or reading. This diminishes the opportunity for children to engage fully with their meals, explore different textures and flavours, and understand the importance of eating as a focused activity.

The ideal scenario is to let the food on the plate be the only 'distraction' allowed, encouraging children to interact with their meal creatively—mixing, matching, and tasting different components. This approach not only helps in reducing mealtime battles but also fosters a healthier relationship with food, making eating a more immersive and enjoyable experience for children.

3. Create a Calm Atmosphere

The environment in which you eat can significantly impact how much you enjoy your meal. Before sitting down to eat, take a few moments to clear away clutter from the dining table. A tidy, calm space can help everyone feel more relaxed and present during the meal. For more tips on how to diffuse drama at mealtimes read this blog.

Put on some relaxing music, nursery rhythms for younger children, white noise or calming meditative music is also great for everyone. 

Communicating well with your children prior to meals explaining what is being offered can help manage expectations. 

3. Encourage Mindful Eating

Teach your children the importance of paying attention to their food, such as the taste, texture, and smell. Mindful eating practices can help reduce overeating and promote a healthier relationship with food. Start by asking them to describe what they like about their meal or what flavours they can detect. Play taste, smell touch games with them. For younger children it is very important to encourage messy play. For older children play games such as stealing food from each others plate or eating 2 food groups together for points.

5. Keep Mealtime Conversations Positive

Discussions around the dinner table should be engaging and positive. Encourage your children to share something about their day, what they learned, or what they're looking forward to. Keeping the conversation light and positive can make mealtimes an enjoyable experience for everyone. Use this opportunity to make or discuss family plans, play games, or simply share the highs and lows of your day. An engaging mealtime is a key to making the screen-free rule stick.

Conclusion

By implementing these simple strategies, you can significantly reduce distractions at mealtimes, creating a more focused and enjoyable environment for your family. Remember, the goal is to make eating together a pleasant and valued part of your day, fostering stronger bonds and healthier eating habits.