I would guess that you would never think that eating together as a family, whether it is just you and your spouse or children, is the first step you can take to improve nutrition and encourage smart eating habits.
Five Best Strategies:
- Have regular family meals.
- Serve a variety of healthy foods and snacks.
- Be a role model by eating healthy yourself.
- Avoid battles over food.
- Involve the entire family in the process.
Working It In
It’s not easy to take these steps when everyone is juggling busy schedules, and convenience food is so readily available. Here are some suggestions to help you incorporate all five strategies into your routine:
Ritual
Family meals are a comforting ritual. Children like the predictability of family meals, and parents get a chance to catch up with their kids. Kids and adults who take part in regular family meals are also:
- more likely to eat fruits, vegetables, and grains;
- less likely to eat unhealthy foods and beverages; and
- have a lower risk of becoming overweight or obese.
Opportunity for New Foods
In addition, family meals offer the chance to introduce your family to new foods and find out which foods your child likes and which ones he or she doesn’t like. Know your children’s favorite meals and cook them on a rotating basis. Designate a “theme” cuisine night such as Italian, Mexican, or Asian.
Stronger Relationships
Families who eat dinner together regularly are more likely to have stronger, happier family relationships. Dinner table conversation can bring you closer. Ask questions, for example: “Can you tell me two good things that happened to you today and one bad one?” Another great topic is food! Ask your kids which part of the dinner is their favorite, and discuss who wants to pick a menu for later in the week.
Reconnect
Teens may turn up their noses at the prospect of a family meal – not surprising because they are trying to establish independence. Yet studies find that teens still want their parents’ advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:
- Allow your teen to invite a friend to dinner.
- Involve your teen in meal planning and preparation.
- Keep mealtime calm and congenial – no lectures or arguing.
What Counts?
What counts as a family meal? Any time you and your family eat together – whether it’s takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who’s at sports practice or working. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.
Shopping for Snacks and Meals:
- Work fruits and vegetables into the daily routine, aiming for the goal of 2 cups of fruit and 2 1/2 cups of vegetables a day.
- Serve lean meats and other good sources of protein, such as beans, eggs, and nuts.
- Choose whole-grain breads and cereals so your family gets more fiber.
- Aim for 3 cups of dairy and eat calcium-rich foods.
- Make it easy for your family to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include yogurt, peanut butter, and celery, or whole-grain crackers and cheese.
- Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming.
- Limit junk food and other low-nutrient snacks, such as chips, candy, and sweet baked goods. However, don’t completely ban your favorite snacks from your home. Instead, make them “once-in-a-while” foods so you and your family don’t feel deprived.
- Limit sugary drinks, such as pop and fruit-flavored drinks. Serve water and milk instead.
Be a Good Role Model
Remember, the best way for you to encourage healthy eating during mealtime is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious foods, you’ll be sending the right message.
Another way you can be a good role model is by limiting portions and not overeating. Talk about your feelings of fullness, especially with younger children. You might say, “This is delicious, but I’m full, so I’m going to stop eating.” At the same time, parents who are always dieting or complaining about their bodies may foster the same negative feelings in children. Try to keep a positive approach when it comes to food.
Setting the Stage for Success
There is another important reason why the entire family should be involved at mealtimes: It can help prepare children to make good decisions on their own about the foods they want to eat. That is not to say that your child will suddenly want a salad instead of French fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices.