Attention parents! Mealtimes don’t have to feel stressful.

Pediatric Physical Medicine Therapist Amanda Lawson shares five practical feeding tips commonly used by pediatric Speech-Language Pathologists (SLPs) to help support healthy, positive eating habits.

1. Make mealtimes relaxed, not a battle
Kids eat best when they feel safe and calm. Pressuring, bribing, or saying “just one more bite!” can actually backfire and increase picky eating. Try this instead:

  • Sit and eat together when possible.
  • Keep conversation light and positive.
  • Let your child decide whether and how much to eat.
    Your job is to offer the food; your child’s job is to decide what goes into their body.

2. Eating starts before the first bite
Touching, smelling, squishing, or even licking food counts as progress. Many children need to explore food before they feel ready to eat it. If your child pokes, smells, or licks a new food—that’s learning! Exposure builds familiarity, and familiarity builds comfort.

3. Offer one “safe food” at every meal
A “safe food” is something your child typically eats without stress, such as yogurt, fruit, or pasta. Pairing a safe food with new or less-preferred options:

  • Reduces anxiety.
  • Keeps kids at the table.
  • Encourages trying new foods over time.
    There is no need to make separate meals—just balance the plate.

4. Keep a predictable meal and snack schedule
Grazing throughout the day can reduce appetite at mealtimes. A common structure recommended by feeding professionals includes:

  • Three meals.
  • Two to three planned snacks.
  • Water between meals.
    When kids come to the table hungry (but not "hangry"), they are more willing to try what is served.

5. Model the eating you want to see
Children learn by watching you. If they see you eating a variety of foods, trying new things, and enjoying your meals, they’re more likely to follow your lead. You don’t have to eat perfectly—just be visible and positive.

When to seek extra help
If mealtimes are consistently stressful, or if your child eats a very limited range of foods, avoids entire textures, gags frequently, or refuses whole food groups, a pediatric Speech-Language Pathologist can assess their feeding skills and provide specialized support.

 

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Sources

Academy of Nutrition and Dietetics. Pediatric nutrition and feeding recommendations. eatright.org

American Academy of Pediatrics. Guidance on responsive feeding and healthy eating habits. aap.org

American Speech-Language-Hearing Association. Pediatric Feeding and Swallowing Practice Portal. asha.org

Centers for Disease Control and Prevention. Infant and Toddler Nutrition Guidelines. cdc.gov

Ellyn Satter Institute. Division of Responsibility in Feeding. ellynsatterinstitute.org