Have family meals become part of history rather than your routine?
The research is clear that there are benefits associated with eating together as a family. The major obstacle of sharing a meal together is lack of time as families experience an increasing load of commitments, extra-curricular activities for the kids, work commitments and sports. But you’ll be surprised with the number of benefits associated with sharing a meal together – and it doesn’t have to be as complicated as you think! So, what exactly are the benefits of eating together at mealtime?
Adjust your attitude: All foods are meal foods
Do you find yourself not sitting down for family meals unless they are your version of “healthy” or home-cooked? We can be very judgmental about the food we serve our families that if it doesn’t come up to scratch (in our own minds), we throw family meals out the window. Ellyn Satter reminds us to: “Adjust your attitude: A meal is when you all sit facing each other and share the same food.”
Everyone benefits from family meals, and Ellyn has a step-by-step guide to help you get into the habit of family meals. I particularly LOVE Step 3 about adding foods in, not taking away and Step 4 where Ellyn talks about how to get started planning family friendly meals.
Greater opportunity to explore new foods
Research has shown that eating together as a family is a great opportunity for parents to expose their children to unfamiliar foods and expand their tastes. Children who are more often exposed to these foods are more likely to enjoy them.
For example, one study involving children, demonstrated that repeated exposure of red capsicum resulted in an increased preference for the vegetable. On day one, children were asked to rate how much they liked red capsicum and were then invited to eat however much they wanted of it over a period of eight days. On the final day, these children rated the red capsicum more highly and ate more of it compared to children who were offered a treat for eating the capsicum. Non-pressure exposure to new foods may be more effective at encouraging children to eat foods that they are still learning to like than bribing kids to “eat all your greens and you can have dessert”.
Improve relationships
We are so often starved of family time that sharing a meal is an excellent way to reconnect and strengthen family bonds. It is a time to share stories, wind down, laugh and share the ups and downs of your day. A recent study conducted this year demonstrated that teens and parents have improved relationships when they regularly share a meal together.
Better language skills
Frequent family meals can aid in the expansion of a child’s vocabulary. Studies have showed that children who enjoy family meals regularly tend to have greater vocabularies from mealtime conversations.
More healthful foods consumed
A study conducted in late 2016 showed that children who share meals with their families generally have a higher quality diet. Children who share a meal with their family also tend to drink less soft drinks and eat less fried foods, therefore lowering saturated and trans fat intake. Alternatively, children who have family meals generally consume higher amounts of milk, fruit and vegetables and key nutrition including fibre, iron and calcium. The reason this happens is likely not due to parents getting pious about food choices. Put in context, why is nutrition better with family meals? As we practice the family meal habit, we get better at it and tend to explore and expand our food choices. It happens naturally.
How can you make family meals a reality?
Eating together as a family can be difficult at times, especially with work commitments, after school activities and play dates that can get in the way of family mealtime. There are several simple things you can do to get your family eating together more regularly.
- Honour all the foods that your family eats, even if it’s food that you consider less nutritious. Sit down, give the food your blessing and eat and enjoy it and each other’s company together. For the record – there ARE valuable nutrients in takeaway and “fast” food! Start to get the meal habit by following Ellyn Satter’s Mastering Meals Step by Step.
- Family meals can happen anywhere you sit facing each other and share the same food. Even if you don’t have a table and chairs you can still have family meals. Sit-down snacks can also be family meals.
- Cooking meals in larger quantities or in doubles and freezing them can be a great time-saver for busy nights when there is no time to cook.
- Try scheduling three to four family meals a week (or simply one more than you currently manage). Be creative with when and where the meal happens, thus making this task a little easier e.g. breakfast on Saturday morning or a picnic after a netball game.
- Remove distractions at mealtimes – put electronics (TV, mobile phone, iPad) books and toys away.
- Encourage the whole family to be involved in preparing the meal and setting the “table”. Even toddlers can help set the table or spread out the picnic rug.
Wishing you more happy family mealtimes!
Grace McConchie, KDF intern
and
Deb Blakley, Accredited Practising Dietitian & Director
Post edited 2 July 2020
