In case you are just joining me, this is the second post in a 3 part series lovingly called ‘A Dietitian’s Guide to Effective Feeding’. The series contains the following topics: The Satter Division of Responsibility, The Importance of Family Meals and Common Childhood Feeding Issues. If you missed my blog on Ellyn Satter’s Division of Responsibility, it was a good one. But don’t worry, you can find it here. Now let’s delve into the Importance of Family Meals!
The Importance of Family Meals
Let me start off by saying, family meals are hard work! Prior to opening my in-home daycare last year, I was working full-time as a dietitian at the hospital. I picked my son up from daycare around 5:15pm which meant I wasn’t home and able to get supper started until 6pm most nights. It felt like I was constantly racing the clock just to make simple, quick meals. I completely understand the struggles that modern-day families face with having regular family meals.
Family meals can be even more difficult for parents working opposite shifts, low-income families with food insecurity issues, if media or technology habits impact meal times, parents with children in extracurricular activities scheduled during evenings hours or even parents facing feelings of shame at the perception of what family meals “should contain”. After listing all these barriers to family meals you may be wondering, “Are family meals really worth it?” The answer is YES!
Research shows that having regular family meals is a more important factor in preventing risky behaviors (such as drug use, smoking, and early sexual activity) in teens and young adults than any other factor. Family meals support optimal social and emotional health, nutritional status, acceptance of a variety of foods, weight stability, and normal growth patterns. Family meals can even boost self-esteem and feelings of acceptance. For all these reasons, family meals are well worth the work!!
So now what?! Here are a few suggestions that I hope will make family meals easier:
- When first starting the family meal habit, don’t change what you are eating, just plan it so that you can all sit down and eat it together. For example, if you are all having pizza – sit down and have it together! The number and variety of foods you feel comfortable making for meals will broaden as you get in the routine of simply sitting around the dinner table.
- Choose foods that are enjoyable. If you are overly concerned with the “health benefits” of the foods you are serving but no one likes them or wants to eat them, it will defeat the purpose of the meal altogether.
- Consider what you can do prior to the meal to make cooking easier. Maybe you rock the crock-pot, buy pre-cut or pre-assembled items or do some weekend meal prep. Whatever you can do to feel less frazzled while making the meal will reduce your family meal stresses!
- Don’t focus on the food. Try to think of fun topics of conversation for during the meal. The more you make the food the focus, the less fun you will ultimately have at the table. And FUN family meals are the goal!
- Consider serving foods ‘family style’. This is less work for you and offers more independence for everyone else.
- Use sit-down snacks to make meals more carefree. It is no fun having to fend off kiddos biting at your heels while making supper. A properly timed snack can be just the ticket to satisfy their hunger while not spoiling their suppers. Putting a snack halfway between meals will offer the most benefit.
These are just a few suggestions to hopefully give you some confidence that family meals don’t have to be fancy – or even homemade. Family meals send the message that food and family are important. Just because it is important, doesn’t mean it will be without issue. Stay tuned for the next post in the series on Common Childhood Feeding Issues. If you have more questions that I do not address or you have specific needs regarding feeding, feel free to contact me!
