Got one (or several) picky eaters on your hands? As parents, we’ve all been there. If you’re concerned about what your child does or doesn’t eat, the solution to your meal time woes could be as close as your kitchen table. Eating together as a family provides a multitude of benefits, like allowing parents to act as role models and create a supportive environment that promotes healthy eating. Children of families who regularly eat together are also less likely to be obese, exhibit behavior problems, or use drugs and alcohol as they get older. Plus, they’re closer with their parents, which is always a good thing. To make family meals a regular occurance in your home, try these easy-to-follow tips:

1. Keep it Simple – Don’t set yourself up for failure by choosing a recipe that calls for 20 different ingredients, 15 of which you dont have on-hand. Instead, build an arsenal of go-to recipes and ingredients that can ensure that you’ll be in and out of the kitchen in a half hour or less.

2. Choose Multitasking Ingredients – Ingredients that you can incorporate into more than one meal can be a major time and money saver. It doesn’t take any extra time or effort to grill four chicken breasts instead of two, for example, and you can save the extras for quick and easy lunches or as part of a future family dinner.

3. Just Say No to Take-out – We know it’s tempting; after a long day, a quick stop at your local Chinese spot or fast food chain seems almost too easy to pass up. It’s no secret that grabbing take-out regularly can expand your family’s waistlines, so make sure you arm yourself with everything you need to whip up a fast and healthy meal at home, that way take-out doesn’t seem like the easier option.

4. Ask for Help – If you have a family, you have an army of little helpers at your disposal, so put them to work! Ask the kids to set the table, pour drinks, chop veggies, or make a salad. Getting them involved will make them more likely to try different foods and illustrate the importance of making meals and eating together.

For more information on whipping up healthy family meals in a flash, visit the Academy of Nutrition and Dietetics website at One of our favorite resources for quick and easy weeknight dinners is Real Simple Magazine at

Want more strategies to coax the picky eaters in your family? We’d love to help! The registered dietitians at Family Food specialize in picky eating, so feel free to contact us by phone or e-mail to learn more about our services, or leave us a message on Facebook and Twitter. Your insurance plan could qualify you for SIX FREE VISITS!





I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


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The most reliable evidence-based nutrition information on child and adult nutrition.

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