Beyond the beige: a nanny's guide to peaceful mealtimes
Mealtime does not have to be a battlefield. For many caregivers and parents, the kitchen table is a place of endless negotiations and hidden vegetables. But in my years as a nanny, I have learned that the secret to raising a healthy eater isn't a better bribe. It is a better atmosphere.
When we shift the focus from exactly what is on the plate to how we approach the table, we can turn daily stress into a highlight of the day. Here are a few of my favorite strategies that have worked wonders with the children I care for.
1. Creating Calm with Dinner and a Story
Incorporating reading into mealtime is a wonderful way to ease the tension that sometimes accompanies eating. Dr. Becky Kennedy, a parenting expert I greatly admire, notes that children learn best when they feel calm and safe.
For the past three years, I have been caring for a little boy, and one of our favorite routines is visiting the Aspen Pitkin Public Library whenever he is in town. We pick out a stack of books, and then we read them together over dinner. By the time we finish eating, we have usually read about six books! It is a simple change, but it turns a potentially chaotic time into a deeply connected bonding moment.
2. Turning Food into an Adventure
Children are naturally curious, and making food interactive sparks their excitement. Introducing new foods can be tricky when kids feel overwhelmed by unfamiliar textures and smells. But when you create a fun narrative, the pressure disappears.
For example, I once cared for a three year old boy who was absolutely obsessed with Godzilla. A plain plate of fruit was unappealing to him. So, I started arranging his blueberries on the plate to look like little soldiers. Suddenly, he was eagerly stomping and eating his "soldier berries!" Jennifer Anderson of Kids Eat in Color explains that sensory play actively reduces food anxiety. When kids feel in control of their food experience, they approach new tastes with curiosity rather than fear.
3. The Power of Cooking Together
Research shows that involving kids in meal prep dramatically increases their interest in food. I remember working with a seven year old girl, and we had an absolute blast cooking dinner together using the Radish Kids program.
We would go to the grocery store, pick out ingredients from our shopping list, tie on our aprons, and read the recipe aloud as we prepped. One of our proudest creations was a hearty meat stew that eventually became a regular family staple. Giving her ownership of the experience made her incredibly proud and eager to try what we made.
At the end of the day, modeling positive behavior is the most powerful tool we have. When children see you genuinely enjoying the food and the process, they are far more likely to follow your lead. With a little patience, creativity, and playfulness, we can stop just feeding kids and start truly dining with them.
Published in The Aspen Times
February 19, 2026