As we enjoy some extra family time together around the table over this holiday season, it is not just benefiting our taste buds. Family mealtime is something that is a good practice all year long. Eating together helps children grow and develop, improves family relationships, and ensures that all participants eat healthier diets, higher in key foods and nutrients.
Have improved language development
Do better in school
Are less likely to use drugs, alcohol or tobacco
Have a better body image
Show less tendency for violence and risky behaviors
As early as 1943, researchers noted the sociological and cultural benefits of the family table. Eating together is good for our mental and social health. Families who share meals on a regular basis:
Have more shared values and traditions
Express better problem-solving skills
Display improved family relationships; experience less family tension
Have better and more regular communication
Create more structure to their day, allowing children to feel secure and improving individual time management
Spend less time in front of a computer, phone of television screen
Have adults with less stress, depression symptoms, greater self-esteem
Of course, in addition to meals benefitting our development, mental health and well-being, family meals also improve the food/nutrition intake of those participating. Such benefits include:
Children learn basic meal-planning and preparation skills.
Toddlers eat more nutrient-dense foods and show less picky eating behaviors at the table
Overall increased intake of fruits, vegetables and dairy foods, as well as fiber, vitamins A, B, C and E
Fewer issues related to food sensitivity or allergies
Family members with decreased risk of obesity and related health conditions
Creating a family table does not have to involve elaborate menus or holiday décor. There are many simple tips to implement family meals in a way that fits the lifestyle and culture of most any family. Start by simply eating together as a family whenever you can, even if just 2 of you are home. Plan a menu that involves 3 or more food groups from MyPlate. Do some meal prep on the weekends or days when you have more time available, such as cooking lean ground beef or turkey and freezing for use later in casserole, pasta sauce or tacos. Involve children in age-appropriate meal preparation to ease the workload on busier days and help them learn basic kitchen skills.
Keep easy healthy options from various food groups on hand. Items like bagged baby carrots or spinach, fresh fruits, unsweetened applesauce, whole grain bread or tortillas, canned tuna and black beans can all be used with no cooking required. Canned or frozen vegetables, tomato sauces, boil in bag or instant brown rice, and whole grain pasta can all be made in minutes. Dairy is usually easy to incorporate. A glass of low fat milk or cup of vanilla yogurt is a simple addition to any meal.
Sources:
Healthy Meals Together with Family. Johns Hopkins University and Health System. https://www.hopkinsmedicine.org/health/wellness-and-prevention/family-meals-can-they-make-you-healthier
The Benefits of the Family Table Position Statement. American College of Pediatirics. February 2021. https://acpeds.org/position-statements/the-benefits-of-the-family-table.
Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County.