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5 Reasons to Start Having Family Meals
Research tells us that eating together is associated with healthier eating habits, better academic performance and higher self-esteem in children.
Throughout the ages, mealtimes have been an important opportunity to share tradition, culture and ritual. These are aspects of belonging - how connected your child feels to something larger than themselves. Feeling a greater sense of belonging is associated with higher self-esteem, self-confidence and improved mental health.
According to the Family Dinner Project, “family meals are linked to lower rates of substance abuse, teen pregnancy, eating disorders and depression.” This is association and not causation, but it is definitely worth making an effort.
If connection with our children is key, there is no better place to start than a family meal. Eating together is a shared interest from the very beginning.
Studies show that conversations at dinner are more effective at boosting vocabulary skills for young children than reading!
5 Ways to Do It Easily
Pick any meal (it doesn’t need to be dinner). Research shows that the benefits are seen with 5 meals per week. This could be breakfast during the week, 3 meals a day on the weekends, or a few special meals spread throughout. Don’t get caught up on the location - even a shared meal in the car after practice, or a snack at the baseball game count.
Don’t overdo the menu. Although eating the same foods and making healthy choices IS important, it doesn’t need to be a fancy farm to table meal. Keep it simple, keep it something that your child is willing to eat (at least one of the offerings), and don’t add unnecessary pressure like cooking new recipes or serving 5 courses.
Create new rituals, like telling your highs and lows from the day. Share stories and take turns talking back and forth. If things are REALLY quiet, try one of the conversation starters from the Family Dinner Project, or get a set of family conversation cards online. Asking silly questions can break the tension and get everyone laughing.
Use family meals to share stories about yourself. Helping your children to get to know you through storytelling can be an important way to deepen your relationship as they grow. Share stories from your past, your history, your culture. Encourage your children to ask you questions they may have.
Share current events. If your children have BIG ideas about the world, family meals can be one safe place to discuss them. Encourage older children to come to the meal with a topic to discuss, and let them practice leading the conversation. Make the dinner (or breakfast) table a safe space for debate, lively discussion, and an open flow of ideas.
Cheers to you and your families for a week of wonderful family meals ahead.
Warmly,
Thanks for being a part of Raising Good Humans. We are in this together.