Family Meals: Why They Matter

Family meals are not a new concept and until recent years it was the norm for most families to sit down together for meals, uninterrupted by technology. They are a powerful and longstanding tradition in many families that provide not only an opportunity for connection and belonging for both children and caregivers, but they have many other benefits as well. However, getting the entire family to sit down together can feel challenging and even a bit impossible for many families. Even during the ongoing COVID-19 pandemic, this can be a difficult task. With many people working from home, and no more after-school commitments or sports conflicting with dinnertime, the fact that you are already sharing the same space all day can make carving out time to sit down as a family during meals feel less important. But, family meals provide a sense of connection that is equally, if not more important now than it ever has been. 

Benefits of Family Meals

Children who sit down for family meals consistently make healthier food choices than those that do not. Consuming a nutrient-dense diet is important during all stages of life, though it is arguably more important during childhood. Frequent consumption of healthy foods like fruits and vegetables is essential for preventing vitamin and mineral deficiencies, as well as ensuring that your child continues to grow as healthfully as possible. Research shows that families who eat five or more meals together have children who are about 25% less likely to experience nutritional health issues and that those who eat three or more meals together are about 12% less likely to be overweight than those who eat three meals with their families. Structured eating routines like family meals also provide parents or caregivers with the opportunity to role model how easy, delicious, and fun choosing healthy foods like fruits and vegetables can be! 

Family meals not only influence nutrition choices but also have many additional benefits. In addition to making healthier choices, children who sit down for frequent family meals have:

1. A decreased risk of obesity
2. Demonstrate improved social and emotional learning through communication with family members
3. Statistically have a decreased risk of eating disorder development.

Children who partake in family meals also demonstrate better academic performance, improved self-esteem, and overall better relationships just from interacting with you during a family meal. How amazing is that?

Tips for Implementing Family Meals

If regular meals aren’t part of your routine yet, don’t stress! All hope is not lost. Making small, specific and realistic goals is important for making changes, especially as a family. 

1. Start by choosing one or two nights a week to eat together as a family. By starting slowly, planning for meals and creating a grocery shopping list will feel less overwhelming. Once you are consistently eating family meals 2-3 days a week, continue to add a day until it becomes part of your daily routine.
2. Simple is the name of the game. Although cooking a new and elaborate recipe may be fun, every family meal does not need to be complicated in order to get the job done. Choose recipes that are easy, familiar, and fast to avoid potential barriers of time, budget, and picky eating that could get in the way. Need inspiration for new recipes? Check out here for easy family meals in under 30 minutes.
3. Make it a family affair. Enlist other household members (both kids and adults) in planning meals, cooking, setting the table and cleaning up after dinner. Being involved in the planning or cooking often makes kids more willing to try new foods and it takes some of the responsibility off of you. 
4. Lastly, make it fun. Family meals aren’t just about the food; they provide a space for families to connect, interact and learn about each other’s day. This is the perfect opportunity to hear how your child’s math exam went, what they might be struggling with over Zoom and your partner’s funny story from earlier in the day. Not sure what to talk about? Let the conversation flow naturally, or check out The Family Dinner Project for conversation starters that will engage the whole family.

Regular family meals can have a significant impact on both the physical and mental health for all family members and provide a strong sense of connection, something that is especially lacking during modern times. Making them a priority will benefit your family both inside and out!

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About the Author:

Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.

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