The Power of Five: Helping Kids Thrive with Regular Family Meals

For most kids, September kicks off a new school year, and the new routine is a perfect time to focus on happy and healthy family meals. In fact, of all the healthy behaviors worth making a regular habit, few are more important for boosting your child’s brainpower than sitting down together to enjoy a healthy meal and engaging conversation.

Child development experts agree: When you make the family meal a regular habit, your child is more likely to grow up happier, healthier and well-adjusted. What’s more, your child is more likely to eat fruits, vegetables and other nutrient-rich foods and less likely to drink sugary soft drinks and other empty-calorie foods. It’s all good stuff to prime your child for success in the classroom.

Sitting down to frequent family dinners also protects against a wide range of high-risk behaviors, according to one study published in Canadian Family Physician. After analyzing 14 studies with more than 145,000 children and teens, university researchers discovered a clear and consistent connection between frequent family meals and a reduced risk of substance abuse, depression or suicidal thoughts, eating disorders and violence. Plus, the researchers reported an increase in self-esteem, grade point averages and commitment to learning.

What’s more, families that eat regular family meals tend to maintain healthier body weights and stronger family bonds. Ready to get started? Read on for three tips to make family meals part of your daily routine.

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 meals found to have the most positive impact on a child’s health and well-being.

You can start by simply tracking how many times your family eats together each week. If it’s fewer than five, 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!

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, don’t stress. Instead, 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 from the good dishes. You just need to eat a healthy meal and enjoy each other’s company. And, you can do that anywhere.

Plus, 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.

The family meal is more than just about serving healthy foods; it’s also about creating an enjoyable, relaxed, welcoming experience. No need to break the bank. Convenient, inexpensive solutions are everywhere from candles or flowers for the table to colorful plates or placemats to cheerful napkins.

Your special touch is sure to make family meals more welcoming. And, if kids look forward to a family meal, they’re more likely to be open to eating their favorite healthy foods and more likely to try new ones.

Start the school year right, and remember five to help your kids thrive!

Here’s to a great school year,

The EatingFor Team