Family Mealtime Tips and Strategies
Section Overview
Family meals can have long-term benefits for child nutrition, psychological and physiological outcomes as well as academic achievement. This section discusses the importance of family meals, strategies to identify and overcome barriers to family meals, and tips for healthy mealtime routines.
Family Meals
Many studies have found that family meals are not only beneficial for developing healthy eating habits but can also enhance a child’s overall well-being. Family meals have been found to have many benefits including increased child consumption of fruits, vegetables, and healthful nutrients, reduced risk for obesity and eating disorders along with enhanced academic achievement. Family meals might not be possible daily but try to incorporate them a few times a week!
Identifying & Overcoming Barriers to Family Mealtime
Sometimes it can feel like there are many obstacles in the way of regular family meals. Some common barriers and possible solutions include:
| PROBLEM | SOLUTION |
| Conflicting family and school schedules | Try to account for weekly activities and schedule a few meals in advance. Remember that family meals can be breakfast, lunch, or dinner! |
| Use of social media or other distractions | Encourage your family to dedicate 20-30 minutes to technology/distraction-free meals. Be present and encourage your family to be fully present during this time. |
| Different food preferences (inc. picky eating) | It can be difficult to have the whole family eat the same foods. However, when planning try to include all of the family’s preferences in some aspect of the meal (if possible). Meal time is an excellent opportunity for parents to serve as role models on how to consume healthier foods. |
| Lack of time to plan meals | Find time throughout the week to find a quick meal that your family will like. Use that recipe or make your own to prepare meals in advance (Batch cook/Meal prep). If unable to cook and buying a meal or fast food is the only option for that day, focus on choosing healthy options for your family while dining out! |
While it can be difficult to have family meals all of the time, trying to incorporate family meal just a few times a week can make a difference!
Creating Family Mealtime Routines
You may be asking how you can create your own family mealtime routine. Below are a few tips that you can keep in mind while creating your own family mealtime routine.
Plan ahead of time
- By planning your meals and snacks ahead of time, you will be better able to get the nutrition you and your child need.
Make meals enjoyable
- Eat meals with your children when possible! Preparing meals can be fun by decorating plates, serving dishes and cleaning up together.
Let your child have a say
- Encourage your child to decide on options to choose for mealtime. Grocery shopping and cooking with your child will make them interested in the meal.
Be a good role model
- Be a good role model and try new foods yourself! If your child observes your interest in trying new foods, they might be more interested in trying them with you.
Focus on each other
- Enjoy your time and meal together! Turn off the TV and remove other distractions that could interrupt family mealtime!
