In today’s busy world, slowing down at mealtimes can feel impossible—but mindful meals for children might just be the key to healthier, happier kids. When we focus on the act of eating—savouring flavours, chewing slowly, and truly connecting—children not only enjoy food more but build better habits for life.
Science-Backed Nutrition for a Stronger, Calmer, Healthier Child
Feeding children can be one of the most joyful — and frustrating — parts of parenting. Between picky eaters, sugar highs, screen-time snacks and rushed meals, it’s easy to feel like you’re just surviving mealtimes. But what if the way we feed our children could transform their health, behaviour and emotional wellbeing — not just in the moment, but for life?
That’s exactly what Mindful Meals sets out to do. This powerful new book by Kath Megaw, South Africa’s leading paediatric dietitian, and Dr Jenny Rose, a respected clinical psychologist, offers practical, science-based strategies for parents raising children from toddler to teen.
Backed by years of clinical expertise, the book explains the why behind your child’s behaviour and eating habits — and gives you the how to support them in a way that’s realistic, nurturing and sustainable.
Real Solutions for Real Families
This isn’t another restrictive meal plan or complicated theory. Mindful Meals is grounded in the reality of family life, giving you tools you can use today — even if you’re dealing with fussy eaters, food anxiety or teenagers glued to their phones.
Inside, you’ll find guidance on:
- Supporting optimal growth and brain development
- Improving focus, emotional regulation and sleep quality
- Managing sugar cravings and boosting sustained energy
- Encouraging positive body image and healthy habits
- Enhancing social and family interactions through food
- Understanding the gut-brain connection and its impact on mood and learning
- Making mealtimes calmer, more connected and less stressful
Plus, it includes over 100 nourishing, delicious recipes designed to fit into everyday life — from smoothies and lunchbox ideas to dinners the whole family can enjoy. Recipes have been crafted by Kath together with renowned food writers and mothers Philippa Cheifitz and Jane-Anne Hobbs, ensuring that every dish is both child-approved and parent-friendly.
Who Are the Authors?
Kath Megaw is one of South Africa’s most trusted voices in child nutrition. With over 26 years of experience, she’s helped thousands of families find practical ways to feed their children well. She’s also the co-author of bestselling titles like Weaning Sense and Feeding Sense, and brings a wealth of knowledge to every chapter.
Dr Jenny Rose is a clinical psychologist who specialises in working with children and adolescents. Her insights into emotional and behavioural development — especially how it relates to food, routine and connection — are central to this book. Her compassionate, relatable voice helps parents feel seen and supported.
Together, they’ve created more than just a cookbook. Mindful Meals is a guidebook for parents — filled with compassion, clarity and encouragement.
FAQs
Q: Can this book help with my child’s ADHD or anxiety?
Yes. Mindful Meals includes targeted nutritional strategies to support attention, emotional regulation and gut health, all of which are relevant to children with neurodiverse needs. The book also includes tools to reduce food-related stress and meltdowns.
Q: Are the recipes easy to make and budget-friendly?
Definitely. The recipes are designed for real South African families — affordable, accessible and simple enough for busy weekdays, but tasty and nutritious too.
Conclusion
Mindful Meals is your essential companion for raising children who are healthy, balanced and connected — body and mind. It empowers you to create a nurturing food environment, not just for nutrition, but for bonding, confidence and resilience.
📘 Launch Date: March 2025
💰 RRP: R450 (incl. VAT)
📖 Pages: 288
📏 Format: 170 x 230mm
📚 ISBN: 978-1-998956-17-3
If you’re ready to take the stress out of mealtimes and invest in your child’s long-term wellbeing, Mindful Meals is the book you’ve been waiting for.
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