How to Enjoy More Family Meals

Sharing a meal together is a great way for families to enjoy quality time, check in on each other and discuss what’s happening in each other’s lives.

The American College of Pediatrics shares that the benefits go beyond improving family relationships. Teens who have frequent family meals are more likely to get better grades and less likely to engage in high-risk behaviors. Children tend to eat more healthful diets and even have improved language development.

But with busy schedules, it can be challenging to have meals together. Katelyn Oostra, MD, ProMedica Physicians Pediatrics, shares tips for families.

Starting with a Goal for Family Mealtimes

“Just like exercise or other healthy habits, you have to make sharing a meal a priority. You have to choose to do it,” said Dr. Oostra. “Pick a small goal of when you’ll do it, how long and what day of the week. Then, adjust the goal as needed.”

When starting, don’t worry about being too structured with mealtime. The shared meal doesn’t have to be every day, the same day each week or even dinnertime.

“If you don’t currently eat together at the table, start by choosing one day. It doesn’t have to be dinner. It could be breakfast, lunch or even the snack everyone eats before sports practice,” explained Dr. Oostra. “Figure out what works for your family and what doesn’t.”

Handling Different Responses to Mealtime

The earlier you start this family habit, the easier it will likely be. Young children may find it comforting, expected and find security in the stability. Teenagers may push back a bit on a new routine, wanting phones or TV while having their meal. Remember that it’s OK for them to communicate their feelings, but the parent or guardian sets the rules.

Be flexible and find what works for you, including who is at the table.

“It doesn’t have to necessarily be the whole family,” explained Dr. Oostra. “A family meal consists of two people part of the family – Mom, Dad, aunts, uncles, grandparents and cousins. It can be two family members sharing a meal.”

Ideas for Connection

Creating an opportunity for connection during mealtime is what is most important. Encourage everyone, including parents, to put their phones away or in a basket while at the table. Foster discussion by using conversation cards or having a jar of family-friendly questions to choose from.

Remember to give it time; healthy habits take a while to develop. Don’t worry about having a picture-perfect family moment, especially in the beginning while everyone is adjusting. Start small and work from there.