Mealtimes in our house are more than just about food—they’re a time to check in with each other. We chat about our day, share the good bits, talk through any problems, and get excited (or a little nervous) about what’s coming up in the week. But let’s be honest—sometimes, they turn into a battle.

As parents, we all want our kids to have a positive relationship with food, but achieving that can be easier said than done. We’ve found that having a structured approach to meals helps create a calmer, more enjoyable experience for everyone at the table. While no system is perfect, these five positive tips have helped us make mealtimes more positive.

1. Encourage Tasting Everything on the Plate

We’ve all been there—watching our child push food around the plate, hoping we won’t notice they haven’t taken a single bite. While we don’t believe in forcing kids to clear their plates, we do encourage them to try everything that’s been served. A single bite of a new food is often the first step toward acceptance. Research suggests that children may need to try a new food between 10 and 15 times before they develop a liking for it.

Instead of making it a battle, focus on praise and encouragement. If your child tries a new vegetable or finishes something they typically avoid, acknowledge it positively: “I love that you gave it a go!” or “You might not love it yet, but your taste buds will get used to it.” A little encouragement goes a long way in shaping a child’s mindset about food.

2. Eat Until You’re Full, Not Just for a Treat

It’s easy for kids to see dessert as a reward for finishing their meal, but this can set up unhealthy eating habits. Instead of teaching them to eat just enough to “earn” a treat, we encourage them to listen to their hunger cues and stop eating when they feel full.

This approach helps children develop a better understanding of their own appetite. If they truly don’t want to eat any more, that’s okay—forcing food rarely leads to a healthy relationship with eating. Over time, they’ll learn that food isn’t something to rush through just to get to the “good stuff.”

3. No Screens at the Table—Stay Seated Until Everyone is Finished

We get it—sometimes, putting on a tablet or TV show makes it easier to get through a meal without complaints. But eating in front of a screen means kids aren’t paying attention to their food or to you. When mealtime becomes an automatic, mindless habit, it’s harder for them to recognise when they’re full, and they miss out on the social aspects of dining together.

Instead, we aim for a screen-free table. This doesn’t mean meals have to be silent or boring—talking about your day, sharing stories, or even playing simple table games (like “highs and lows” of the day) makes dinner feel special. We also ask that everyone remains seated until the whole family has finished eating. This encourages patience, conversation, and respect for each other’s time.

4. Don’t Use Treats as Punishment or Reward

One of the biggest mistakes we’ve made in the past (and learned from) was using treats as leverage. It’s tempting to say, “You didn’t eat enough of your dinner, so no dessert.” But when we tie treats to behaviour, we unintentionally make certain foods feel “good” and others feel like a chore.

Instead, we try to make all food neutral. If dessert is part of the meal, it’s not dependent on how much was eaten beforehand. This way, kids don’t feel pressured to overeat just to get a reward, and they don’t develop an unhealthy relationship with “treat” foods.

Of course, this doesn’t mean treats are always guaranteed—sometimes, they’re just not on the menu. But when they are, we want them to be enjoyed without guilt or conditions.

5. Address Negative Comments from Older Siblings

If you have more than one child, you’ve probably seen how younger siblings look up to their older siblings. This is especially true at the dinner table. If an older sibling makes negative comments about a meal—“Ugh, this is disgusting!”—younger siblings are likely to mimic that reaction, even if they haven’t tried it themselves.

To prevent this from spiralling into a habit, we have a simple rule: If an older sibling starts making negative comments that might influence younger siblings, we politely ask them to leave the table and go to their room for a few minutes. They’re welcome to return when they’re ready to be respectful.

This isn’t about punishment—it’s about setting a standard for family meals. The goal is to encourage a positive atmosphere where kids are open to trying new foods without unnecessary negativity shaping their experience.

Final Thoughts

At the end of the day, no parenting approach is perfect, and mealtimes won’t always go according to plan. These five tips are simply the framework we try to follow in our home. Some days, it works beautifully. Other days, it feels like a struggle. But the key is consistency—if you set clear expectations and stick to them, over time, they become the norm.

If you’re feeling frustrated at mealtimes, you’re not alone. We all have those moments where we wonder if we’re doing it right. But by focusing on creating a positive, stress-free eating environment, we’re helping our children develop healthy relationships with food—one meal at a time.