Bringing Your Family Back to the Table

Studies show that children who eat with their families have healthier diets with more vegetables and fruit, more fibre and micronutrients , fewer fried foods, less pop, and less saturated and trans fats.    

Other studies have found that teens who eat dinner with their families five times a week are twice as likely to get A’s in school and half as likely to abuse substances as teens who eat with their families less than twice per week.

Here are some ideas to get your family back to the table:

• Start with one meal a week and add more as you can. It can take some time but most of us enjoy family meals after we try them for a while. Setting a regular mealtime routine helps everyone know what to expect. And it’s a great time to slow down and get back in touch. 
  
• Parents should talk with the family about the best times for meals, what to talk and not talk about and what behaviour is ok. After the discussion it’s the parent’s responsibility to make family meals a priority, setting the rules of conversation and behaviour, what food is served and when the family will eat. It’s important for parents to treat children with the respect and good manners that they expect children to show.
  
• The most important part of the meal is getting together as a family. Serving simple foods and taking time to enjoy your family will win out over gourmet meals every time. Pizza or tuna sandwiches with milk and fruit for dessert can make a fine family meal – it’s the family that’s important.
  
• Cook one meal that everyone eats. Always include vegetables and fruit. Children will accept them as a part of everyday meals and snacks and are more likely to eat them when they see you eat them.
  
• Involve children in making meals, setting tables and cleaning up. This makes the whole meal process family time, and children are more likely to eat the meals they’re involved in making. If time is an issue, try preparing a meal on the weekend and setting aside a portion for later. Or prepare something for the next day after tonight’s meal.
  
• Keep mealtimes pleasant. Remember the golden rule of eating – parents decide what’s served, and children decide whether and how much to eat. Keep the conversation positive and make sure everyone has the chance to talk and be heard.
  
• Focus on the meal and your family. Don’t answer the phone. Turn off the TV.
• A family meal doesn’t have to be dinner. For many families, morning is the only time they can get together. Set the alarm so everyone is up and make it as special as possible. Remember, breakfast is when you eat not what you eat. Keep the food simple and enjoy!
  
  

Links:

Better Together BC

Eat Together Eat at Home

Dietitian Services @ Healthlink BC

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

BC Dairy Foundation: Eat Together

Interior Health Authority: Eat Together