10 Oct What Are the Benefits of Family Meals? NYC Dietitian Tips for Improved Child Nutrition
October is National Eat Better, Eat Together Month. It’s a call to attention for families to sit down to family meals. Even the Department of Homeland Security weighed in on this topic. What difference does it make whether we’re eating in our rooms, while watching TV, or at the table together?
A big one!
Studies have shown that it’s not only what we eat but how we eat that makes a difference to our long-term health. When we sit down to a meal, whether we’re alone, with friends, or with family, our focus should be on the meal. Mindfulness and intuitive eating can improve our wellness and weight maintenance goals.
For children, family meals help children develop healthy eating behaviors, which are just as important as developing healthy eating habits. As NYC dietitian nutritionists who work with families and children, we believe mealtime should be family time.
This doesn’t mean you need to have fancy china, silver-plated cutlery, and cloth tablecloths. It simply means that everyone sits down to eat together, cell phones and TVs off. It’s a space in our hectic days to sit together, dine together, and share.
What are the benefits of family meals?
Improved Communication
Family meals strengthen family bonds through open conversations. They also give children the chance to develop critical communication skills, like learning how to listen, how to ask questions, how to share ideas, and how to interact with people of all ages. So, please, please take away the cell phone and give your child the chance to learn how to interact at the table. This is becoming a lost art!
Healthier Eating Habits
Family meals promote balanced meals with more fruits, vegetables, and home-cooked dishes. When everyone is involved in the planning and preparation of meals including children, children learn key skills about budgeting, grocery shopping, preparing, and cleaning up. The meal isn’t just the eating part. It is the entire process.
Better Academic Performance
Family meals are linked to higher grades and cognitive development in children.
Emotional Well-Being
Family meals foster a sense of security, reducing stress and promoting mental health. They also reduce a child’s chance of developing disordered eating behaviors and/or an eating disorder. Jaclyn Rose is a clinical dietitian at Johns Hopkins, and she says, “Patterns developed in childhood can shape an adult’s relationship with food and set a foundation for healthy eating habits.” The relationship we have with food and our bodies will last a lifetime. With so much social pressure and misinformation, family meals can be the first line of prevention as well as the first safe space for children to feel great about food and their bodies
Likewise, research has shown that kids who partake in family meals are less likely to engage in risky behaviors like drug use, alcohol, vaping, or tobacco use.
Positive Role Modeling
Parents can set examples for good eating and social habits, like trying new foods, eating more variety, and teaching table manners. Put that napkin on your lap!
National Eat Together, Eat Better Month is a month that reminds us that we need to slow down. Yes. We’re all busy. Yes, it seems there aren’t enough hours in the day. And, yes, sitting together as a family matters. It’s a space to share ideas, enjoy each other’s company, eat healthy, and set the foundation for a healthy relationship with food and body.
Easy-to-Prepare, Budget Family-Friendly Recipes — Freezerbag Recipes
Chicken Veggie Stir-Fry (For Four)
Ingredients:
- 2 chicken breasts, cubed
- 2 cups mixed frozen veggies (broccoli, bell peppers, carrots)
- 1 cup sliced onions
- 2 garlic cloves, minced
- 2 tbsp soy sauce
- 1 tbsp olive oil
- 1 tsp ginger powder
- 1/4 tsp black pepper
- 1/2 tsp chili flakes (optional)
Instructions:
- Place all ingredients in a freezer bag.
- Freeze for up to 3 months.
- To cook: Thaw, then stir-fry everything in a pan over medium heat until the chicken is fully cooked. Serve with rice or noodles.
Beef & Bean Chili
Ingredients:
- 1 lb ground beef (or turkey for a leaner option)
- 1 can kidney beans, drained and rinsed
- 1 can diced tomatoes
- 1 cup corn (frozen or canned)
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 tbsp chili powder
- 1 tsp cumin
- 1/2 tsp paprika
- Salt and pepper to taste
Instructions:
- Combine all ingredients in a freezer bag.
- Freeze for up to 3 months.
- To cook: Thaw, then simmer the mixture in a pot over medium heat for 20–30 minutes, stirring occasionally. Serve with rice or cornbread.