7 Benefits of Eating Meals as a Family

Adapted from an article by Dr. Natalie Muth found here. 

One important way to help your family thrive: eat meals as a family.

Kids who eat meals with their families at least 3 times a week enjoy important physical, emotional, social, and academic benefits like higher self-esteem, healthier eating habits, and lower risk of heart disease, diabetes, and obesity. 

If you feel like busy evenings make it impossible for everyone to eat together as a family, you aren’t alone. Here are 7 real life tips to help busy families make time to enjoy breakfast, lunch, or dinner together a few times per week. 

1. You don't have to eat every meal together, and you don't even have to cook! Sandwiches and fruit or tasty leftovers from earlier in the week will do just fine. If weeknight dinners don't always work, try breakfast or brunch on the weekends to round out the plan.

2. Aim to serve at least one vegetable or fruit  at every meal (fresh, frozen or canned with no added sugar). Meal plans can include the same dishes each week if everyone likes them. Drop by myplate.gov for inspiration, including tips for healthy, budget-friendly meals.

3. Planning, shopping, prepping, cooking, setting the table: there's a job for every age. Little ones might like folding napkins, arranging fruit slices on a plate or helping you hunt down ingredients at the store. Older kids can plan full meals and guide the rest of the team in bringing them to the table. (Bonus: kid power makes the work lighter for you!)

4. Pick a time each week to talk about what you'd like to eat next. Consider putting a chalk or dry-erase board up so everyone can see what's on the menu. Effective meal planning also means having at least one "oops" meal you can pull together in minutes when schedules get especially hectic.

5. Before you sit down together, put phones and tablets in another room and shut off TVs everywhere in the house. This cuts back on the temptation to check alerts or dash off to continue the video game that started right before dinner. You can make this a priority in your Family Media Plan.

6. Once everyone is settled, take a few deep breaths together. This simple step tells the body and mind that it's time to relax and enjoy the moment. It aids healthy digestion, too.

7. Try to gather for family meals even when one or more family members can't make it. Smaller groups at the table can be just as rewarding, and kids can help arrange plates for others to enjoy when they get home.

Eating meals as a family Is healthy for the body and mind alike. Everyone in the family benefits, including the grownups!  Even 3 meals together each week can make a real difference.

Children who eat with their families will build healthy habits that can last a lifetime.

Need help coming up with meal ideas? Download our namio cookbook here!