Mealtime is often thought of as the core of family time. It’s a moment in the day for the family to slow down, reconnect and continue to build that family bond. According to a study completed by the Journal of Nutrition Education and Behavior, not only did studies show that “family meals improve fruit and vegetable consumption,” but also, they “improved family functioning. Family functioning is defined as family connectedness, communication, expressiveness and problem solving.”
Most families would agree that these are all characteristics we would love our families to possess, but you might also be thinking “but how?” With busy schedules, varying dietary needs and the demands of meal planning and preparation, finding time for family meals can be challenging. However, a little planning can make a big difference.
Family Meal Planning: How Your Busy Family Can Make It Happen
To make family meal planning possible, start by creating a meal schedule and writing it out on a chart. Using a chart not only helps with staying organized, but it can also be a great reminder to everyone in the family what is on the menu that day. It might even eliminate the question of “what’s for dinner?” When making a weekly meal schedule, be sure to plan around your calendar and follow these easy tips:
Start with the days where time is readily available
If Monday night the calendar is open, plan a meal that is loved that maybe takes a little more time to prepare. If Saturday mornings are typically slow and at home, this is a great opportunity to plan a big breakfast with the family.
Plan for days when time is limited
If Tuesday nights typically consist of swimming lessons and soccer practices, then this would be a great day for a go-to easy dinner or even one that can be taken on the go. Great options could include slow cooker meals or simple microwavable options. The great news is, eating together doesn’t always have to happen at the table. Make the best of a busy schedule by bringing dinner to soccer practice and having a picnic afterwards.
Incorporate “no cook” meals
Determine which days to make no-cook, simple meals. This might be something to plan around busy mornings, kids’ sports practices or late work meetings. For breakfast, plan simple solutions such as cereal with milk and a fruit cup or yogurt with granola and fresh berries.
Tackling Barriers to Family Mealtime
Setting the schedule is a great start to family meal planning, but what about all those other variables impacting your family mealtime. Let’s look at some ways to overcome common daily obstacles to family mealtime.
Build a balanced plate
Building a balanced plate is key to ensuring a variety of nutrients are available to your family. The goal is to create a meal with at least three of the five food groups. Ideally at least one of these food groups is a fruit or vegetable. Take it a step further by making the fruit or vegetable the star of the meal. Adding a rainbow of colors to the meal is another way to ensure a variety of nutrients are present. Building a balanced plate can be made even simpler by meal prepping in advance.
Include picky eaters
One barrier to family meals can be picky eaters. Making multiple dishes for one meal is less than ideal, and being a short order chef is not realistic. One way to work around making multiple dishes is to include a “safe” food at every meal. This doesn’t need be your kid’s favorite food, just one that they feel comfortable eating.
Maybe your 4-year-old doesn’t have a taste for salmon and veggies yet, but you know they enjoy rice. Serve a side of rice with the salmon and veggies. This provides the opportunity to expose your child to salmon and veggies while also providing them a safe food to fill up on if they wish. By modeling eating these foods and consistent exposure, a selective eater may just decide to try them for themselves one day.
Avoid the “all or nothing” mindset
Having a family meal doesn’t necessarily have to mean the whole family is sitting down at once. Often this isn’t feasible every night. If one child gets home from practice after dinner time, take the opportunity for one parent to sit with that child and have a meal one-on-one (even if the parent has already eaten). This may even become a special time for that child and parent to bond.
Family meal planning may feel overwhelming at first, but you don’t have to do it alone. If additional assistance with family meal planning is needed, schedule an appointment with Kroger Health Dietitians, our nutrition experts, for a personalized plan that fits your family’s unique needs.
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