kidshealth.org reports that family meals are
making a comeback. And that's good news for a couple of reasons:
Shared
family meals are more likely to be nutritious.
Kids who
eat regularly with their families are less likely to snack on unhealthy foods
and more likely to eat fruits, vegetables, and whole grains.
Teens who
take part in regular family meals are less likely to smoke, drink alcohol, or
use marijuana and other drugs, and are more likely to have healthier diets as
adults, studies have shown.
Beyond
health and nutrition, family meals provide a valuable opportunity to reconnect.
This becomes even more important as kids get older.
Making
Family Meals Happen
It can be
a big challenge to find the time to plan, prepare, and share family meals, then
be relaxed enough to enjoy them.
Try these
three steps to schedule family meals and make them enjoyable for everyone who
pulls up a chair.
1. Plan
To plan
more family meals, look over the calendar to choose a time when everyone can be
there.
Figure out
which obstacles are getting in the way of more family meals — busy schedules, no supplies in the house, no time to cook.
Ask for the family's help and ideas on how these roadblocks can be removed. For
instance, figure out a way to get groceries purchased for a family meal. Or if
time to cook is the problem, try doing some prep work on weekends or even
completely preparing a dish ahead of time and putting it in the freezer.
2.
Prepare
Once you
have all your supplies on hand, involve the kids in preparations. Recruiting
younger kids can mean a little extra work, but it's often worth it. Simple
tasks such as putting plates on the table, tossing the salad, pouring a
beverage, folding the napkins, or being a "taster" are appropriate
jobs for preschoolers and school-age kids.
Older
kids may be able to pitch in even more, such as getting ingredients, washing
produce, mixing and stirring, and serving. If you have teens around, consider
assigning them a night to cook, with you as the helper.
If kids
help out, set a good example by saying please and thanks for their help. Being
upbeat and pleasant as you prepare the meal can rub off on your kids. If you're
grumbling about the task at hand, chances are they will too. But if the
atmosphere is light, you're showing them how the family can work together and
enjoy the fruits of its labor.
3. Enjoy
Even if
you're thinking of all you must accomplish after dinner's done (doing dishes,
making lunches, etc.), try not to focus on that during dinner. Make your time
at the table pleasant and a chance for everyone to decompress from the day and
enjoy being together as a family.
They may
be starving, but have your kids wait until everyone is seated before digging
in. Create a moment of calm before the meal begins, so the cook can shift
gears. It also presents a chance to say grace, thank the cook, wish everyone a
good meal, or to raise a glass of milk and toast each other. You're setting the
mood and modeling good manners and patience.
Family
meals are a good time to teach civilized behavior that kids also can use at
restaurants and others' houses, so establish rules about staying seated,
passing items instead of grabbing them, putting napkins on laps, and not
talking with your mouth full.
You can
gently remind when they break the rules, but try to keep tension and discipline
at a minimum during mealtime. The focus should remain on making your kids feel
loved, connected, and part of the family.
Keep the
interactions positive and let the conversation flow. Ask your kids about their
days and tell them about yours. Give everyone a chance to talk.
Need some
conversation starters? Here are a few:
If you
could have any food for dinner tomorrow night, what would it be?
Who can
guess how many potatoes I used to make that bowl of mashed potatoes?
What's
the most delicious food on the table?
If you
opened a restaurant, what kind would it be?
Who's the
best cook you know? (We hope they say it's you!)
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