Family Mealtime Matters

Sitting down for a family meal most evenings during the week has some obvious benefits. It’s a perfect time to talk to your kids about what is going on at school and any activity that fosters togetherness is a win-win. But, did you know there are health and mental benefits for your children?

According to a August 2004 survey conducted by the University of Minnesota that appeared in The Archives of Pediatrics & Adolescent Medicine, frequent family meals led to better nutritional intake, and a decreased risk for unhealthy weight control practices and substance abuse.

Another University of Minnesota study published in the Journal of the American Dietetic Association found that children who ate family meals consumed more fruits, vegetables and fewer snack foods than children who ate separately from their families.

A Harvard study published in the March 2000 issue of Archives of Family Medicine showed that families eating meals together “every day” or “almost every day” generally consumed higher amounts of important nutrients such as calcium, fiber, iron, vitamins B6 and B12, C and E, and consumed less overall fat, compared to families who “never” or “only sometimes” eat meals together.

Children who frequently eat meals with their families tend to do better in school as well. A 1994 Lou Harris-Reader’s Digest national poll of high school seniors showed better grades among students who frequently shared meals with their families. And a survey of high-achieving teens showed that those who regularly eat meals with their families tend to be happier with their present life and their prospects for the future.

Here are some tips to help you make family mealtime happen:

Plan some easy meals (20-minutes start-to-finish) and make sure the ingredients are in the house. On hectic days, make these quick meals instead of doing take-out.

If you have some picky eaters, have choices so everyone doesn’t have to eat the same thing.

Keep the conversation positive. Ask questions like “What was the best part of your day?” or “Mom told me you helped with the laundry today, I think that’s very grown up of you.”