Nutritionist Rujuta Diwekar has shared three practical strategies to help parents reduce children's dependence on phones and tablets during mealtimes. She said parents should not panic or feel guilty if their child has become accustomed to eating while watching a screen, and recommended a gradual approach to changing the habit.

Diwekar noted that screens are designed to keep users engaged, which can make it difficult for children to stop using them. She said a child's refusal to eat without a phone should be treated as a problem requiring a strategy rather than as a sign of poor parenting. She encouraged parents to focus on practical changes instead of feeling helpless or frustrated.

Her first recommendation is to establish fixed meal times, particularly for lunch and dinner. A consistent schedule can help children develop a predictable eating routine and gradually separate mealtimes from screen use. Maintaining the routine consistently may be more useful than expecting children to change their behaviour immediately.

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The second strategy is to have children eat alongside an adult, such as a parent or grandparent. Sharing meals can provide companionship and conversation, reducing the need for a phone or tablet as a source of entertainment. Diwekar's third recommendation is to allow children to eat slowly without rushing them, giving them sufficient time to finish their meals comfortably.

Diwekar cautioned that the strategies are not fool-proof and that changing an established habit can take time. She encouraged parents to remain patient and continue trying even if the first attempts do not work. She also suggested viewing every meal completed without a phone as a small step towards restoring greater attention and enjoyment during eating.

The nutritionist's recommendations focus on creating structure and reducing pressure around meals rather than making an abrupt change. Fixed meal timings, eating with an adult and allowing children to eat at their own pace can help families gradually establish screen-free mealtimes. Parents can therefore focus on consistency and small improvements while children adjust to the new routine.

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