The Importance of Eating Together

In today's fast-paced world, family dinners might seem like a hassle. But many parents are realizing the value of sharing a meal together. It's not just about the food; it's about the benefits of coming together as a family.

Benefits of Family Meals

♡ Healthier Eating: Research shows that families who eat together tend to consume more nutritious foods.

♡ Strengthen Family Bonds: Mealtime is a chance to connect and communicate. It creates a sense of belonging and improves family dynamics!

♡ Learn Social Skills: Children pick up social skills like manners and conversation by observing and participating in family meals.

♡ Prevents Weight Problems: Regular family meals contribute to healthier eating habits, reducing the risk of overweight or obesity in children and teens. Teens make better food choices when eating at home, decreasing the likelihood of developing eating disorders like anorexia or bulimia.

♡ Saves Time and Money: Cooking larger family-sized meals is cost- effective and time-saving compared to buying individual or fast food meals. Leftovers can be repurposed for future meals, maximizing food dollars and minimizing waste. Additionally, eating at home can be quicker than dining out, saving both time and money.

♡ Provides Better Nutrition

Family meals offer essential nutrients for growth and development, including calcium, fiber, and iron. Homemade dinners typically include foods from all five food groups, reducing the intake of unhealthy fats and sugars. Cooking together teaches valuable meal planning and preparation skills, promoting healthier eating habits.

Tips for Successful Family Dinners

Prioritize

Make eating together a priority for the whole family. Adjust schedules and make compromises to ensure everyone can be at the table!

Plan Ahead

Plan meals in advance to make dinnertime easier. Keep it simple with easy-to-prepare dishes that everyone enjoy.

Enjoy the Moment

Create a positive atmosphere during meals by limiting distractions and focusing on each other. Use mealtime as an opportunity to share stories and make new memories!

Cooperate

Get the whole family involved in meal preparation. It's a great way to teach kids about nutrition and cooking while sharing responsibilities.

If you're dealing with picky eaters...

Good nutrition is crucial for your child's growth and development. However, it's common for children to be picky eaters, which can be challenging for parents. Here are some tips to help your picky eater try new foods and develop healthy eating habits.

Be Patient and Persistent Children may not like a new food on the first try. Give them multiple chances to try it, even if they initially refuse. It may take more than 10 tries before your child starts to like a new food, so be patient and continue offering it.

Approaches to Try

Lead by example: Show your child that you enjoy the food by eating it yourself.
Make it fun: Create funny faces or rainbows with the foods on their plate to make eating more exciting. Use playful activities like "Eye Spy" with fruits and vegetables to make eating more enjoyable.
Offer choices: Give your child a choice of different foods to try, allowing them to feel in control of their meal. Offer the same fruit or vegetable in different ways to see what your child prefers.
Mix it up: Serve new foods with foods you know they like.
Taste & texture: Introduce foods with different tastes and textures, such as smooth, mashed, lumpy, or finely chopped.
Touch & smell: Allow your child to touch and smell their food to spark interest and comfort with new foods.
Involve your child: If they're grown enough, encourage your child to help wash and sort fruits and vegetables, involving them in meal preparation. 3

If you're worried about your child's diet, consult your pediatrician. They can offer guidance and ensure your child is receiving the essential nutrients needed for proper growth and development.

Family meals are about more than just food; they're about building connections and creating lasting memories. By making eating together a priority, families can reap the benefits of good eating habits and creating stronger bonds.

References:

1.Stanford children’s health. Stanfordchildrens.org. Published 2019. https://www.stanfordchildrens.org/en/topic/default?id=why-the-family-meal-is-important-1-701

2.FS1104: Eating Together - Eating Well: Making it a Priority (Rutgers NJAES). njaes.rutgers.edu. https://njaes.rutgers.edu/fs1104/
3.CDC. Tips to Help Your Picky Eater. Centers for Disease Control and Prevention. Published October 31, 2020. https://www.cdc.gov/nccdphp/dnpao/features/picky-eaters/index.html

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