Let's Eat Together!

Did you know that October is National Eat Better, Eat Together Month? I know I didn’t!

My mom always made it a point that we needed to eat as a family, and there were no

ifs, ands, or buts about it. In fact, I looked forward to eating at the dinner table with my

family. Growing up with three older brothers made dinner quite entertaining every day!

Little did I know, before going to school for nutrition, that eating together has so many

more benefits than just entertainment.

The Benefits of Eating Together

Well-Balanced Meals

Children are more likely to eat fruits, vegetables, and whole grains when they regularly

eat with their families. Having exposure to different foods gives children the opportunity

to try and learn to like new foods that are beneficial to their health. When we model healthy eating behaviors at the dinner table, children are more likely to carry those

habits with them as they grow older.

My mom always prepared two vegetables for us so we could choose which one we

wanted to eat that night. I remember that seeing my family try the other vegetable I had

chosen not to eat would make me want to try it, too. To this day, I always make sure I

have a vegetable with every meal because my mom always made sure we did growing

up.

Better Child Development

Family meals can provide children with a consistent opportunity to communicate,

practice social skills, and connect with their parents and siblings. Children who regularly

eat with their families may also be less likely to snack on unhealthy foods and may

perform better academically.

Better Well-Being

Eating together can help build stronger connections between family members, reduce

feelings of social isolation, and support overall well-being. Regular family meals also

provide children with an opportunity to talk about their day, share their experiences, and

feel supported by the people around them.

I think eating together growing up definitely helped strengthen my family's bond. We are

very close, and each of us can make friends anywhere if we wanted to. Even though I

remember being annoyed at the dinner table when my parents asked how my day was,

those conversations helped create a stronger connection between us without me even

realizing it at the time.

Reduced Health Risks

Regular family meals can encourage healthier eating patterns and greater exposure to

nutritious foods, which may help reduce the risk of certain health concerns.

Everyone in my family rarely gets sick, and growing up, my mom would tell us that our

pediatrician was impressed by how healthy we were. We were very fortunate to grow up

without any major health or weight concerns, and I believe the healthy habits my mom

encouraged played an important role in our childhood.

Tips for Eating Together

Make Meals Simple

Everyone is exhausted after work, so keeping meals simple can make family dinners

much easier! Don’t overcomplicate it. Aim for a carbohydrate, a protein, a vegetable,

and a fruit on the side. Planning meals ahead of time can also make dinner feel less

stressful.

No Screens During Dinner

Try putting screens away during dinner. When everyone is focused on a phone, tablet,

or television, there is less opportunity for conversation and connection. Screens can

also be distracting and may make it harder to pay attention to your body's hunger and

fullness cues.

Set a Time for Dinner

To make family meals easier, try having a set dinner time. Even though weekdays can

get hectic, having a general time frame for dinner can make it easier for everyone to

know when it is time to come to the table. Having structured meals can also help create

consistency for the whole family.

Set an Example

As a parent, your children look up to you! If they don’t see you trying vegetables or

choosing nutritious options, why would they want to do the same? Be an example for

your children by showing them that healthy foods can be enjoyable and an important

part of everyday life.

Start Small

No one is perfect, so if you are worried that your children might not enjoy family dinners,

start by eating together three times a week. It is better than nothing! Once you get used

to three days, add another day or two.

You may be surprised by how much stronger your family connection becomes by

sitting down together, sharing a meal, and talking about your day.

 Pull up a chair, put the phones away, and enjoy a meal

together!

https://www.healthychildren.org/English/family-life/family-dynamics/Pages/family-meals-eat-to

gether-thrive-together.aspxFiese, B.H. and Schwartz, M. (2008), RECLAIMING THE FAMILY TABLE: MEALTIMES AND CHILD

HEALTH AND WELLBEING. Social Policy Report, 22: 1-20.

https://doi.org/10.1002/j.2379-3988.2008.tb00057.x

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