Parents: The Real Power of Family Meals

Family meals aren’t just about sharing good food—they give kids important advantages that last well beyond the table. When families eat together, children feel more connected, which strengthens family bonds and gives them a greater sense of security. They’re also more likely to develop healthy eating habits, get the nutrients they need, and maintain a healthier body weight.

Plus, research shows that kids who regularly share meals with their families are less likely to engage in risky behaviors, such as substance use. In short, making time for meals together is a simple way to support your child’s health, safety, and emotional well-being. Read on for three easy ways to get started today.

1. Aim for five family meals each week.

 With today’s hectic, overscheduled lifestyles, the challenge for most families is to make the family meal the rule rather than the exception.

Researchers recommend sitting down to an enjoyable family meal at least five times a week. That’s the number of occurrences found to have the most positive impact on a child’s health and well-being.

Start tracking how many times your family eats together. If it’s less than five times each week, focus on adding one meal per week until you achieve this goal. If your family sits down to at least five family meals each week, congratulate yourself. You’re on track!

2. Plan to eat together.

The most common barrier to family meals is busy or conflicting schedules, especially when parents have work schedules that allow little flexibility and kids have activities with strict attendance requirements.

The solution is to treat family meals like any other important appointment. Find your calendar now, and schedule your family meals. Remember, aim for at least five per week to be sure you keep this important commitment.

3. Choose solutions that fit your schedule.

If you can’t avoid scheduling sports practice, dance classes or other activities for the kids during your typical dinner hour, plan a simple tailgate or bleacher dinner before practice.

Remember, you don’t need to cook from scratch, dine at a fancy table or eat off of the good dishes. You just need to eat a healthy meal and enjoy eachother’s company.

If dinner is a challenge due to work schedules, consider scheduling regular family breakfasts to achieve your goal of at least five family meals each week. A Sunday morning family breakfast is an ideal, relaxing option. Get the kids involved. You may be surprised at their creative solutions.

Be sure to take a peek at pages 23–25 in Chapter 2 of Eating for A’s—they’re packed with more practical tips to help make family meals a smoother (and more doable!) part of your routine.

Don’t worry if you don’t have your copy yet—you can still grab one at 25% off with our publisher’s discount below. It’s a great resource for parents who want dinnertime to feel less stressful and more meaningful.

Enjoy a delicious September!

Lorna & Kathleen
Co-authors of Eating for A’s

P.S. Need goal tracking forms? You’ll find a full set in Eating for A’s—one for each pre-set monthly goal and extra credit. We call them My Smart Tracker forms. You can call them one of the easiest ways to help your kids reach their full potential in the classroom and beyond.