With busy schedules, it’s easy for family meals to get put on the back burner. During the week especially, it can be tempting to eat dinner on your own time, for your children to take their food back to their room while they do homework, or to eat while watching the evening news. But did you know that sitting down together for regular meals can offer various benefits for both kids and adults? From healthier eating habits to deeper family connections, Eat Better, Eat Together Month in October is the perfect time to start prioritizing family meals. Here are some tips to help you create a family meal routine that works for your household.
Why Family Meals Matter
Family meals are about more than just the food you eat—they’re an opportunity to connect, share, and build healthy habits together. Research shows that families who eat together tend to make healthier food choices, including eating more fruits and vegetables and fewer processed foods.
Beyond the health benefits, family meals encourage stronger relationships. Sitting down together gives everyone a chance to catch up, share about their day, and develop better communication skills. In today’s busy world, these moments of connection are valuable.
Setting a Routine that Works
The key to creating a successful family meal routine is finding something that works for your family’s schedule and lifestyle. While it might not be possible (or necessary) to eat every meal together, even committing to one or two shared meals a week can make a big difference.
- Start small: Begin by identifying one or two meals a week when everyone can sit down together, and gradually build from there. Dinner is typically the easiest meal to share when everyone is home, but breakfast or weekend brunch can be great options too.
- Keep it realistic: If you have a busy weeknight schedule, simplify meals or try meal prepping. Family meals don’t have to be elaborate—they can be quick and easy but still nutritious. The goal is to enjoy time together, not to stress about creating a perfect meal.
- Involve everyone: Make mealtime a family affair by getting everyone involved. Younger children can help set the table, while older kids can help with cooking or meal planning. This not only teaches valuable life skills but also makes the experience more fun for everyone.
Making Family Meals Enjoyable
If family meals feel like a chore, kids (and parents) are less likely to look forward to them. Here are some ways to make the experience fun and engaging:
- Unplug during meals: To focus on one another, set a rule to keep phones, TVs, and other distractions off or out of the room during mealtime. From cell phones to school Chromebooks to work computers, screens are already prevalent throughout the rest of the day. Keeping meals screen-free can help encourage conversation and connection. This means parents should unplug too!
- Get creative with themes: Make mealtime more interactive by introducing themes, like “Taco Tuesday,” “Breakfast for Dinner,” or “Build-Your-Own Pizza Night.” Letting your kids have a say in the theme can get them more involved in mealtimes and even nudge them to try new foods.
- Ask open-ended questions: To spark conversation, ask open-ended questions like, “What was the best part of your day?” instead of “How was your day?”
Healthy and Simple Meal Ideas
Planning balanced meals is key to eating better as a family.
- Build balanced plates: A balanced meal includes a variety of food groups—vegetables, whole grains, lean proteins, and healthy fats. Try to make half of the plate fruits and veggies, while the other half includes grains and protein. For example, grilled chicken with roasted vegetables and brown rice makes for a simple, nutritious dinner.
- Plan ahead: Meal planning is a great way to ensure your family eats well throughout the week. Spend time each week planning your meals and prepping ingredients to save time later. Try batch cooking meals like soups, casseroles, or stir-fries that can easily be reheated, or chop vegetables in advance to cut down on prep time on busier nights.
Tips for Picky Eaters
If you have a picky eater in the family, shared meals can feel more challenging. However, with patience and creativity, you can encourage your picky eater to try new foods.
- Offer variety: When introducing new foods, pair them with something familiar that they already like. Offering a variety of food options gives them the opportunity to explore new flavors and textures without feeling pressured.
- Make food fun: Presenting food in a fun and creative way can make it more appealing. Use cookie cutters to create fun shapes with fruits and vegetables, or let your child build their own taco or sandwich from a selection of healthy ingredients.
- Be patient: It’s normal for kids to reject new foods at first. Keep offering the food in a positive, low-pressure way, and eventually, they may come around to trying it.
The Importance of Consistency
Creating a regular family meal routine can take time and intentionality. If you’re consistent with your routine, children will begin to expect and look forward to shared meals. It’s also helpful to set a regular time for meals, even if it’s just for a few days each week. This routine provides structure for kids, which can be especially beneficial during busy school days.
Creating a family meal routine isn’t just about eating better—it’s about fostering connection, communication, and lifelong healthy habits. Take the opportunity to Eat Better, Eat Together this October and make shared meals a meaningful part of your family’s life.
This article is meant for informational purposes only. If you have questions or would like further information, make an appointment with your primary care provider.
