What does a nutritionist feed her TOP 10 tips to survive eating with children

At face value, Dr Jane Bowen is a hard-core academic. With a PhD in nutrition and two bachelor degrees, her work as a research scientist and dietician might seem a little removed from the trials of the daily grind

- Dr Jane Bowen

But there are plenty of practical challenges in Jane’s life too. With three children aged 6, 4 and 2 to love and nourish, Jane and her husband know all about the sleep deprivation, the emotional highs and lows and the apparently endless daily chores that come with parenting.

So amongst all the cuddles, washing and toddler negotiations, what does a nutritionist feed her kids?

Here are Jane’s top 10 tips to surviving meals with children, and setting your kids on the right track towards nutritious eating for life.

1 BE A GOOD ROLE MODEL

The general approach I have is to be a good role model when it comes to food. I think it’s not reasonable to expect the kids to eat something if I’m not eating it too. The food I keep in the house is mainly the stuff that I’m happy for all of us to eat. Having non-ideal food options available all the time normalises them, and makes them a part of everyday eating. There are enough of those foods wherever else they go.

2 THINK ABOUT FOOD BEHAVIOURS

One of my children does not have a sweet tooth at all. But the behaviours that we often show about sweet foods being highly prized – such as ‘you’re not getting dessert until you finish that’ or ‘you have to wait until the end of the party for the lolly bag’ – are subtle hints slowly teaching her that maybe she should be wanting those things. I avoid using such motivators whenever possible. I also try and have a solid routine with food to keep my childrens’ appetites regular and less prone to snacking.

3 EAT DINNER EARLY