Quality Family Dining
Sitting around the family table at mealtimes is slowly becoming a cherished time in the past. Time itself is becoming more of an issue. For many parents, their careers, the kid's schoolwork, and after-school activities such as sports have made life a little hectic. Mealtimes can be rushed and sometimes chaotic! Homelife for many reflects this - which can lead to an unhappy household, as families become disconnected through the turmoil of daily life.
It may come as no surprise that studies have shown that families tend to be happier and healthier when they dine together. No matter how often family mealtimes can occur, grab the opportunity! Whether it's once a week, every night, at breakfast, or for a late-night snack or dessert, take advantage of these moments; it will nurture your family's soul and fill their minds and stomach with the joy of food and the joy of family.
For tips on how to take the stress out of the family table and to help bring the family together – keep reading!
How Does Eating Together Impact Your Childs's Health
Meals on the go are increasing. It is becoming more evident that family mealtimes are becoming rare in the USA, with about 70% of meals eaten outside the home and 20% in the car.
Research has shown the numerous health benefits for children who regularly eat dinner with their families. Kids will be more likely to consume a healthier diet with an increased fruit and vegetable intake and consumption of less processed foods. This seemingly simple act can have a tremendous effect on reducing some genuine childhood issues such as:
• Obesity rates in both children and adults.
• Less eating disorders
• Social and School behavioral issues.
• Depression and substance abuse
As a result, this can have significant positive health impacts on both mind and body; improved body image is one major positive, leading to higher self-esteem and a more positive outlook. Their schoolwork can also reap the rewards of better grades from a happy mind and a healthier diet.
Time is not the Answer; it’s Togetherness
Time is the problem; however, you have more opportunities than you realize to bring the family together at the table. Most families have around 16 meals out of 21 a week to share and connect with their loved ones. The working week presents the most challenges; families generally only have two occasions to eat together – breakfast and dinner. The weekends offer a rare opportunity – Lunch! With our busy lives, the aim is to seek as many opportunities as possible to eat together and enjoy them to their fullest!
Save yourself some time so that you can create time! Being busy is a significant cause for less family table time, so when you can, freeze everything! Each time you make a batch of pasta sauce or a lasagne, make extra and freeze it for another meal. Cooking on the weekends is a great way to stockpile for the week. Pre-prep vegetables, grill chicken, and make a casserole. These extra moments of cooking can reduce the stress of weekday family dinners.
Pros and Cons of Family Mealtimes:
Weekdays
Breakfast
Pros: The mornings are often the only time everyone is together, and kids love breakfast food.
Cons: Many families usually only have around 10 minutes for breakfast, and mornings are often a hectic time with sleepy kids, who may not be as engaged in conversation.
Lunch
Pros: Lunch is often an excellent opportunity for simpler and faster meals. Picnics are a fantastic choice; they offer kids (and adults) a chance to play outside, plus a family meal.
Cons: In today's reality, there are just two chances a week (for most working families) to eat lunch together (Sat and Sun). Research shows that children who eat lunch daily with their parents have an increased chance of being overweight.
Dinner
Pros: Dinner is often the most extended meal of the day, on average around 22mintues a day. This extended meal presents a rare window of opportunity for everyone to catch up on the day's events, school, work, and general life!
Cons: The evening meal can be a challenging time for working parents. The pressure to get home to cook for their children and themselves! After school, sports, extra activities, and homework can interfere with dinner time.
Weekend Meals
Pros: There are fewer conflicts with everyone's schedules on the weekends, allowing more time to prepare and share meals.
Cons: The ever-present television issue is more tempting for both adults and kids (sports, Netflix). As it's the weekend, kids might have less to chat about – such as school, etc.
If you find your family in the situation of not sharing any family meals, start by introducing one a week, and make the meal an easy one to prepare – so there is no pressure and it's an achievable goal. When people think of a family meal, they relate it to a big, home-cooked dinner with all the trimmings; however, it can be a straightforward and practical meal. Something as easy as sandwiches or a raw vegetable platter with hummus or guacamole is enough; it's a start.
In some instances, only a little snack or sweet treat together is all that can be managed; however, this is still an opportunity for time with each other. Every little bit counts!
Extended Snacks and Dessert
Pros: This is the perfect opportunity when one parent can't be home in time for a complete dinner. Seize the chance to create some fun and quality time at the table - play a game or engage in some lively conversation.
Cons: Depending on the type of snacks, these may add excess daily calories, and time spent at the dinner table can be less than usual.
Dessert - Only
Pros: All kids love dessert! So guaranteed, they will be there and ready to get covered in something sweet and gooey! Serving fruit is a delicious and healthier option; try to incorporate this instead of high sugar desserts.
Cons: Sugaring up your kids before bed can lead to trouble! Getting them to sleep will not be easy! And the increased calories are not always desirable.
How to Bring the Table Together
Below are some simple strategies for improving the quality and time spent at your family table.
Rule Number One: Keep it simple! Give yourself a break. Do whatever is possible for your current situation. It is not about the quantity of food; it is about the quality of the time spent eating it! Family meals do not need to resemble works of art or dishes reminiscent of a Master Chef's grand finale.
Start Small: It doesn't have to happen overnight. Achieving this all at once will only create stress you don't need. Don't pressure yourself into going from 1-2 meals per week to 7! Let the family know of your plans to create more mealtime together and have them add their plans to a calendar. Find a time that works for everyone and go from there.
Fun is Essential: Family time at the table should be fun! It is not the time nor the place for arguments, negative conversations, or the airing of any tensions. The table should be a space that welcomes everyone and brings everyone together. Laughter is truly one of the best cooking ingredients! Games are a great way to get everyone laughing and enjoying each other's company. Get the kids in the kitchen! Use this cooking time to your advantage and talk about as many things as you can, or simply put on some good tunes and sing and laugh as you prep for dinner, let the kids choose their favorite songs, and crank the music.
Families Meals Come in All Sizes
Modern families differ from the traditional family model of the past. However, no matter how many people are at the table, it still means you are together.
The Solo Parent: There are times when the family has only one parent present. Many divorced and single parents face the challenge of planning meals with issues such as leaving early for work, working away, or late, leaving one parent the overwhelming task of preparing meals for the family. So, remember, one parent or adult at the table is better than none.
Small Families: Often, there is only one parent or an only child present at the table, and it can feel very lonely for both. However, use these opportunities to bring some life and laughter to your table and remember you are still together, which is all that matters. Invite others to your table sometimes, joining together with another family – always brings some extra family fun, conversation, and noise to the table.
Late-Night Togetherness: Some schedules simply do not allow time to eat together. If this is the case, a late-night, snuggly hot milk or coco shared on the couch chatting is a precious moment not to be wasted!
The Magic of Good Food
Food brings people together; good food nurtures and brings nourishment. Serving nourishing and nutritious foods creates healthier eating habits and will improve your children's health and overall diet.
Strategies for Serving Healthy and Delicious Meals That Everyone Can Enjoy
Everyone has likes and dislikes. For many families' mealtime can be a nightmare! Your teenage girl is now a vegan, while your son wants to eat meat! The little ones are picky and will only eat pasta!
Sound familiar? You don't have to armor yourself up for the nightly food battle anymore – why not create a buffet-style, create your own food adventure meal? It doesn't have to be a fancy spread; it can be simple but make sure healthy and nutritious! Start with an essential main ingredient or dish, and then let everyone build what they want from there. If someone doesn't like broccoli or mushrooms, they can skip this and go for another ingredient that they wish to. Burgers, tacos, soups, pizzas, salads, sandwiches, and even pasta all work for this kind of family feast. Building your own dinners is a fun way of reducing the stress of mealtimes, and the added benefit is that the kids really enjoy this creative way of eating.
The Secret Ingredient
The secret ingredient to a family meal is the connection. It is coming together to share a meal, no matter how big or small. Whether it be at the dining table, the couch, or the kitchen bench - this is where the magic happens. The family table is not just about eating together; sitting down to eat with your children opens a doorway to connection and strengthens the family bonds. It's about creating a space and time to let this happen, the conversation, games, and fun will flow, and everyone's hearts, bellies, and souls will be complete and content.