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HEALTHY COOKING& EATINGTIPS
THE VALUE OF THE FAMiLY MEAL
Eating together with your family for about 20 minutes
only three to five times a week is all it takes to get these
benefits
1,2,3
from a family meal:
• Fewer behavior problems in young children
• Stronger vocabulary and more academic successes
• Teens are less likely to smoke cigarettes or marijuana,
or to abuse alcohol
• Protection against childhood obesity and less chance of parents or teens developing eating disorders
• Eating more fruit and vegetables
• Meals that tend to be lower in calories and fat compared to fast food or restaurant meals
So, how do you make family meals part of your weekly routine?
•
Plan Ahead
– Have a calendar with everyone’s work and activity schedules. Pick at least two days
where everyone has time to join a family meal. Even if you eat dinner separately and come back to the
table after a soccer practice for snack of fruit with everyone, that counts! Eating breakfast or
lunch together over the weekend is another great way to spend time together.
•
Unplug
– Make the family dinner table a cell phone/TV/computer/video-game free zone; adults too!
Without these major distractions, it’s easier really focus on each other. The idea is to have an actual
conversation with your entire family or group of friends.
•
Break the Ice
– It may seem strange but often families say they not sure what to talk about around
the table! If some don’t feel like sharing the details from their day, ask everyone’s favorite memory
from last month or start a round of knock-knock jokes. Conversation can be silly and light
hearted, especially with kids.
Source:
1 Martin-Biggers, J. et al., (April 2012). Family meals linked to healthier eating. Presented at American Society for
Nutrition’s Scientific Sessions and Annual Meeting, San Diego, CA.
2 Hammonds, A.J. et al., Is frequency of shared family meals related to the nutritional health of children and
adolescents? Pediatrics. 2011 Jun;127(6): 1565-74.
3 Eisenberg, M.E. et al., Family meals and substance use: is there a long-term protective association?
J Adolesc Health. 2008 Aug;43(2): 151-6.
Article copyright © 2014 American Heart Association.
