The Power of Family Meals: Strengthening Bonds and Boosting Wellbeing

Family at dinner table around table scaled 1

Sharing Meals Together Nurtures Happier, Healthier Children

We all understand the importance of family meals, but finding the time can be challenging amidst work, school, sports, and other commitments. However, research indicates that families who dine together at home tend to be happier and healthier. Whether it’s a daily occurrence or a weekly event, whether it’s breakfast before school or a late-night dessert, seize every opportunity to nourish the minds, souls, and bodies of your family members.

Why Family Meals Matter

In the U.S., about 70% of meals are eaten outside the home, with 20% consumed in the car. Nearly half of American families rarely have family dinners, according to Harvard University’s Family Dinner Project. In contrast, a 2018 study found that 56% of Kiwi families have dinner together at least five times a week.

Benefits of Regular Family Dinners

Decades of research highlight the benefits of regular family dinners:

  • Increased consumption of fruits and vegetables, fewer soft drinks.
  • Lower rates of obesity in both childhood and adulthood.
  • Higher self-esteem and a more positive outlook.
  • Reduced rates of substance abuse, teen pregnancy, school behavioral problems, and depression.
  • Better body image and fewer eating disorders.
  • Improved grades, higher reading scores, and a better vocabulary.

Choosing the Right Meal

Families have more opportunities than they realize to connect over meals. During the workweek, there are typically two chances a day (breakfast and dinner), and three on weekends (breakfast, lunch, and dinner). This adds up to 16 potential meal times a week to connect with family.

Breakfast

  • Pros: Mornings are often the only time everyone is together, and kids enjoy breakfast foods. A European study of 8,000 children found that those who ate breakfast with their parents five or more days a week were 40% less likely to be overweight.
  • Cons: Mornings can be rushed, with only about 10 minutes for breakfast. Kids may be sleepy and less engaged in conversation.

Lunch

  • Pros: Usually simple and faster; great for picnics.
  • Cons: Only two chances a week for most working families. Daily lunch with parents may increase the likelihood of children being overweight.

Dinner

  • Pros: The longest meal of the day, about 22 minutes, and a good time to catch up on the day’s events.
  • Cons: Working parents may struggle to get home in time to cook. Homework and sports can interfere with dinner time for teens.

Weekend Meals

  • Pros: More time to prepare food and fewer scheduling conflicts.
  • Cons: TV, especially sports, may be more tempting. Kids may have less to say about school.

Extended Snack or Just Dessert

  • Pros: Great options when a parent can’t be home for the full dinner. Use this time for games or conversation. Kids love dessert and will likely show up.
  • Cons: Adds extra calories to the day. Table time will be shorter than a regular meal. Risk of extra calories and sugaring up kids before bedtime.

The Sweet Spot

Family researchers emphasize that there isn’t a magic number for family meals, but the benefits increase with each meal. The more times you gather as a family, the better. Every time parents sit down with their kids, it creates another opportunity to connect, and strong family connections appear to keep teens healthier and safer.

Getting Started

Here are some simple strategies from experts to increase the time spent having meals together:

  • Keep it Simple: Family meals don’t have to be elaborate. The goal is to come together and enjoy each other’s company.
  • Start Small: Don’t try to go from one or two meals a week to seven overnight. Find one mealtime that works for your family and build from there.
  • Set One Goal: Focus on one aspect at a time, whether it’s more family table time, healthier eating, or better conversations.
  • Be Flexible: If both parents can’t be home at the same time for dinner, plan your table time for later in the evening around a family snack or late-evening dessert.
  • Keep it Light: The family table should be a fun, welcoming space, not a place for stress or arguments.

For more information, visit The Family Dinner Project.

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