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[vc_row][vc_column][vc_column_text]Family meals were once a time when everyone gathered around the dinner table to eat and discuss the day’s activities. Now, with busy family lives, working parents and kids’ extra-curricular activities, it is harder than it once was to have that time together as a family. Although it may be difficult, fitting in family meals can have tremendous benefits for the entire family. According to Dr. Anne Fischel, executive director of the Family Dinner Project, there have been more than twenty years of studies documenting that family dinners are great for children’s health and academic performance.

Why Family Meals are Important

Research suggests having dinner together as a family at least four times per week is linked to a lower risk for obesity and eating disorders. A study in The Journal of Pediatrics found a direct correlation between frequency of family meals in adolescence and reduced odds of obesity and weight issues ten years later. Nutritionally, cardiovascular health is better in teens as home cooked meals tend to be lower in fat, added sugar and sodium, and containing more fruits, vegetables, fiber and protein than most meals eaten away from home. Children who eat family meals tend to eat a wider variety of foods and become less picky eaters. Not only do children benefit, but adults do as well by eating less fast food and having fewer dieting behaviors and healthier eating patterns. Mealtime conversations increase vocabulary in preschoolers, and there is a strong link between family meals and academic performance – even stronger than homework, sports or art. Children and teens have a greater sense of resilience, a lower risk of substance abuse and depression and lower rates of teen pregnancy have been observed. Children feel more connected to siblings, and parents giving them a sense of security and togetherness – thus nurturing self-esteem.

How to Make Family Meals Happen

Find time for family meals

If you can’t find time for eating together as a family four times per week, start small. Three family meals per week are better than one and one is better than none. Lower your expectations and do the best you can by taking small steps. Consider starting with one dinner and build over time. Work to find more like this Garlic Shrimp and Zoodles Skinny Scampi recipe. Use pre-cut veggies to streamline prep time, or prep over the weekend when you have more time. Recruit all family members to help. Young children can help prepare food by washing fruits and vegetables, stirring ingredients and setting the table. Older children can pick out recipes, help prep ingredients and prepare a portion of the meal.

Make family meals fun

Mealtime shouldn’t be a dreaded chore. With a little planning it can be a simple and fun process. Experiment with different menus or keep it routine: maybe you and your family love Meatless Monday, Taco Tuesday, etc. Find your family’s favorite foods and cook them on a rotating basis. Involve all family members in the menu planning. Children are more likely to try new foods at meals they are involved in planning and preparing. Focus on the importance of being together as a family more than making an elaborate meal.

Make conversation

One of the greatest benefits of family meals is being together and having conversations. Ask family members the best part of their day or talk about current events. If your family tends to argue when they are all together, set some ground rules such as not interrupting and keeping the conversation positive. Family meals offer parents a chance to be positive role models. Make this a time to turn off devices and connect with each other.

Breakfast counts, too!

If you don’t have much time in the evenings to sit down as a family or mornings tend to be less hectic, make breakfast your family meal. It doesn’t matter what time of day it is, as long as you are together. Breakfast foods can be simple and quick to make. Try this Loaded Chocolate Oatmeal Bowl made with rolled oats. Are you ready to give family meals a try?  Remember that progress is always better than perfection. You just might find some new and interesting things about your family members, and you may become a tighter-knit family because of it.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="158864" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1648684554838{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/tolerant-organic-red-lentil-penne"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="158863" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1648684577152{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/fody-foods-shallot-infused-extra-virgin-olive-oil"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="158862" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1648684605612{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/daves-gourmet-pasta-sauce"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]