October is the perfect time to start enjoying more meals together. Gathering around the table as a family offers many benefits. Family meals don’t just mean better nutrition.
According to the Academy of Nutrition and Dietetics, children in families who regularly eat together are more likely to have higher intakes of fruits and vegetables, maintain a healthy weight and are less likely to have behavior problems. Plus, they feel closer to their parents.
The goal is to establish a regular family mealtime, even if it’s just one meal a day.
Benefits of eating together
- Improved nutrition: Families who eat together tend to make more balanced food choices and include more fruits, vegetables and whole grains.
- Better child development: Children who regularly eat with their families are less likely to snack on unhealthy foods and are more likely to do well in school.
- Enhanced well-being: Shared meals create opportunities for parents and children to connect, reducing social isolation and supporting overall well-being.
- Reduced health risks: Families who share meals are less likely to experience obesity and other related health issues.
How to observe the month
- Set a regular mealtime. Make it a goal to eat at least one meal a day as a family.
- Create joy in the kitchen. Involve family members in cooking and meal preparation.
- Focus on conversation. Use mealtimes to share daily experiences and connect with each other.
- Keep it simple. Don’t feel pressured to cook elaborate meals. Even a no-bake or raw food night with fruits, vegetables and whole grains can be a healthy, easy option.
6 easy meal ideas and ways to get kids involved
1. Taco night: Use lean ground beef, chicken or beans. Add vegetable toppings like lettuce, tomatoes and salsa. Top with low-fat sour cream, cheese or sliced avocado.
2. Sheet-pan dinners: Roast chicken or fish with vegetables.
3. Pasta with simple sauce: Toss marinara sauce with vegetables and/or meat. Add a side salad.
4. DIY pizzas: Use store-bought dough or pita bread. Add your favorite toppings — include plenty of vegetables.
5. Breakfast for dinner: Serve pancakes, eggs and fruit.
6. Build-your-own salad bowls: Mix various salad greens and proteins.
Eating more meals together as a family is a wonderful goal. It strengthens bonds, improves communication and promotes healthier eating habits. Start your new family meal tradition today!
Find more healthy eating tips from Northside Hospital Nutrition Services.
