This is Why You Need a Meal Schedule To Raise Healthy Eaters

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As much as we may hate to admit it, kids actually do better with structure. When there is a reliable routine in place, this can help kids feel more secure in their surroundings and better able to thrive and develop.  

Whether you consider yourself a free-range parent or the type of mama that likes to live more spontaneously, I bet it’s safe to say that even the rule breakers among us tend to fall back on some type of structure or routine.

Think about how from your kiddos’ earliest days, you followed a schedule - be it something your loosely implemented or stuck to without fail. It may have been with when you nursed or bottle-fed your baby, how you scheduled play time, and let’s not forget - that all-important sleep routine.

The truth is, when kids can reliably understand when things are coming during their day, like sleep, playing and eating, they build better trust with their caretakers and overall, learn to develop healthier behaviors that will help them for years to come.

A meal schedule is simply a routine set of times that you serve meals and snacks to your kiddos. Ideally, this can also serve as a time for you to check in with yourself to see if you are needing to eat as well, which is an important part of intuitive eating for moms.

4 Reasons Why Your Kids Need a Meal Schedule

1. To Develop a Positive Feeding Relationship

The feeding relationship between a child and their caregivers will influence how a child feels about food and their body. Raising a healthy eater involves more than the types of foods we’re serving. Our behaviors and attitudes toward feeding also play a part in how a child will learn about food. Establishing a routine with eating, such as with a meal schedule, helps a child trust that food is consistently available. Promoting self-regulation for your child with the help of a meal schedule is an effective feeding approach that can support a healthy eater.

2. To Demonstrate the Importance of Eating

Eating well should be a priority, and kids will learn this from a young age if time is made for family meals and eating regularly. Sometimes, we can inadvertently pass on our own behaviors toward food and eating to our kids, but this may not be in their best interest. For example, some adults may go several hours before eating; however, because kids have smaller tummies and need energy to fuel their growth, they consistently need food about every 2-3 hours. Having set times when you are having meals and snacks keeps nourishment a priority, even on your busiest days.

3. To Regulate Their Appetites

Many kids may come to meal times with poor appetites or unwilling to eat or try different foods. Sometimes, if a child has had the opportunity to snack frequently throughout the day, they won't feel hungry come meal time and be less likely to eat nutritious foods you are offering. When a child is used to eating consistently and at regular times throughout the day, they will be better able to regulate and tune in to their hunger and fullness cues and more open to trying different foods.

4. To Support Adequate Nutrition Intake

When you have multiple times throughout the day to feed your child, you are also given many opportunities to serve a variety of foods. This increases the likelihood that your child will better meet their nutritional needs and intake adequate amount of food to support their growth.

What Having a Meal Schedule Doesn’t Mean

Some parents fear the word “schedule” because it can be misinterpreted to be rigid or strict. But in actuality, having a schedule with your meals and snack times can actually free up more time during your day to focus on the things that are most important to you.

Having a meal schedule for your family does not mean you can’t:

  • Be flexible or spontaneous

  • Enjoy eating at other times

  • Eat on the go when needed

  • Be adaptable (because #momlife)

Does this mean you have to be a stickler to a meal schedule? Not by any means! But having and building a routine with meals and food is only going to help your children thrive and grow up to be healthier adults.

A sample meal schedule that you might implement for your kids may include:

8:00 am: Breakfast
10:30 am: Morning Snack
12:30 pm: Lunch
3:00 pm: Afternoon Snack
5:30 pm: Dinner
7:30 pm: Night Snack

(This is just for sample purposes. You can customize a meal schedule however works best for you and your family. It's not so much about eating at exact times rather than being intentional about providing food to your kids on a regular basis. Your schedule may vary based on the ages of your kids, school, activities, etc)

Remember, having a meal schedule should serve as a “guideline” for your family, as to intentional times you are planning to offer your kiddos meals or snacks, but this isn’t something that has to be followed meticulously.

When you have a meal schedule in place, you can spend less time worrying about what and when you’re going to feed your kids, have more peaceful family meals, and help create a foundation of healthy eating behaviors for yourself and your kiddos.