Sitting down with your family for a meal can mean a lot more than simply eating together – studies show it can actually have a real impact on your child’s health.

Research has shown clear links between eating family meals and health and social benefits for children, such as improvements in nutrition, social adjustment and even academic performance.

Kids who have regular meals with their family:

  • Eat more nutritious foods – Kids are twice as likely to eat the 5 servings of fruit and vegetables prescribed by the Canada Food Guide when they eat meals with their parents.
  • Are at lower risk for obesity
  • Have a chance to see parents model healthy eating
  • Perform better in school
  • Utilize a more extensive vocabulary
  • Enjoy a sense of belonging and security
  • Are less likely to engage in risky behaviours, such as smoking, using drugs, drinking alcohol or attempting suicide

Despite all these great benefits, research shows that up to one-third of families rarely eat together.

Let’s face it – we’re busy and getting the whole family together at one time to sit down to a family meal can feel like an insurmountable challenge!

But, it doesn’t have to be so hard.

5 Ways to Make Family Meals Easier

1. Prepare Foods Ahead of Time

One of the biggest obstacles to family meals is food prep – there often simply isn’t time for it. Make family meals easier by preparing food in advance. Try making a week’s worth (or even a month’s worth, if you’re feeling ambitious) of meals on the weekend, then freeze, thaw, heat and enjoy. Or, when making one meal, make it do double duty and prep enough to use for dinner tomorrow night. This can also be as simple as prepping dinner in the morning and tossing it all in a crock pot so that dinner is ready when everyone gets home.

2. Swap Family Dinners for Family Breakfasts

Who says the family meal you enjoy together has to be dinner? If your family has a hectic schedule that rarely allows for shared dinners, try enjoying breakfast together instead. Who doesn’t love pancakes?

3. Make It Convenient

Speed up meal prep time by opting for convenient, healthy foods such as bagged salads and pre-chopped veggies. That way you can spend the time on what matters – enjoying the meal with your family.

4. Make Cooking a Family Affair

Increase the time you share together by getting your kids involved in the cooking process. Take turns picking dinner recipes then making them together. Who doesn’t love having their favourite food? Plus, kids are more likely to eat what they helped make.

5. Utilize Resources for New Ideas and Support

Don’t be afraid to look online for new ideas. There are tons of great resources out there for healthy meals, including ones that are quick and easy. Check out Elana’s Pantry and Comfy Belly for healthy recipe ideas. You can also join an online forum to chat with other parents about how they integrate family meals into their lives.

Be Sure to Avoid Distractions

It’s important to note that watching TV during family meals may negate the nutritional benefits of those meals.

According to Better Together BC, watching TV during family meals was associated with:

  • Fewer fruits and vegetables
  • More pizza
  • More snack food
  • More pop
  • Twice as much caffeine

Family meals are important, not just for children, but for teens, adults and seniors too. Give these tips a try and make family meals a priority in your house today.

Sources:

by Kendall Walters for True Potential Health Services