Set the Table

Add one more family meal to your week. If dinnertime is too busy, try breakfast or lunch on the weekend. Aim for four or more times a week, but be patient with yourself and your family in getting there.
Make it a priority. Be flexible about when and where you eat.
Be your child’s best role model. If you drink milk, you child probably will, too. If your child watches you enjoy an unfamiliar vegetable, your child will try new foods. If you show respect and good manners, your child will learn from your example.

Let everyone choose a favorite dish or menu during the week. They’ll know that their opinions matter.
When planning dinner, use ChooseMyPlate.gov, or your preferred website, as a guide. Include at least one serving from each of the five food groups: vegetable, fruit, dairy, grain, and protein. Go easy on sweets and high-fat foods.
Show kids that the kitchen is an exciting place where they can see science, art, and magic in action. Children are proud to say, “I made it myself.”

Keep conversation happy and relaxed. Give everyone a chance to talk. Laugh, tell stories, ask about the day. Save serious discussions and discipline for a separate, non-meal time.
Eat around a table. It’s easier to talk and listen when you face each other.
Help kids become thoughtful listeners. They can learn to ask questions and appreciate different opinions.
Turn off the TV, cell phones, and other electronics so you can focus on having fun with each other.

Develop a routine to start and end the meal. Some families light a candle, turn on music, give thanks, or hold hands. Wait until everyone is done to be excused.
Try recipes that reflect your cultural heritage or that use local foods. Experiment with new ideas from friends or neighbors.
Bring something special to the table: children’s art, a school paper, a flower found on a walk.
Eat slowly so everyone can enjoy the food and conversation.