One Family Meal

The creator of My Everyday Table, Emily Dingmann does a great job of coming up with simple and tasty recipes.  Lately, her videos on TikTok are gaining a lot of attention.  A recent video has been viewed 1.6 million times where she talks about serving dinner with a child size portion of dessert at the same time for her kids.  She says cooking one family meal exposes kids to a variety of foods and helps to prevent picky eating.


  • exposes kids to a variety of foods and flavors: can help prevent “picky” eating
  • time of connection for your family
  • EASIEST!!!

Division of Responsibility: 

  • developed by Ellyn Satter, a Registered Dietitian and family therapist
  • the parent’s role: decides what, when, and where
  • the child’s role: decides what to eat off their plate and how much
  • sounds simple! Ex: If you put this meal down and your child says “I don’t like salad!” You can simply and calmly say, “You can decide what to eat off your plate.”

Why serve foods they may not eat? 

  • exposure (can take 15-20 times before a child will accept a food) (exposures can be looking, smelling, licking, tasting, playing with, etc.)
  • sets expectation that family eats a variety of foods
  • modeling! This is the best form of positive peer pressure

Don’t comment! Definitely the hardest part, but think about what happens if if someone tells us to do something. We resist, it’s human nature.

Recipe: Slow Cooker Chicken Stroganoff


  • What if they don’t eat? Let them listen to their own body. When we don’t trust them, they will learn to not trust themselves and trust is a huge part of eating intuitively
  • What if they don’t eat dinner and then ask for a snack right after dinner? Going back to DoR, you decide the meal and snack schedule. A night snack should be “planned.” You can also save the plate if they don’t eat anything and if they ask for food later, you can offer dinner plate.
  • What if they only eat the dessert? Something interesting happens. When you start this, they may eat the dessert first all the time, or maybe they only eat the dessert. But over time, when they know they will have regular opportunities to eat dessert, it loses its power and just becomes part of the meal. If they only eat dessert? They might not be hungry! This doesn’t mean it doesn’t “work” – they are listening to their body!
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