Eat dinner as a family whenever
possible! The studies are in and it’s clear that eating family dinners provide
benefits beyond nutritional requirements. Children who eat meals with their
parents have healthier eating habits than those who don't.
Families who eat
together at home tend to consume less fast food and more fruits and vegetables,
and preparing meals at home gives parents control over both the quality and
quantity of food. Plus, it’s a great way for families to regroup and relax
together.
With childhood obesity on the rise in the United States, many experts recommend:
- Serving sensible portion sizes so kids know that "supersized" isn't normal.
- Helping kids understand how to eat until they are comfortably satisfied, but not stuffed.
- Letting children serve themselves as early as age 5 so they begin to regulate portions themselves.
- Not pressuring kids to clear their plates; encourage them to judge fullness by physical rather than visual cues.
Tips for making dinner a group effort:
- Allow each family member to choose the menu on a regular rotation.
- Have family members check out cookbooks or online recipe collections and choose a few new recipes to try out.
- Set specific days of the week and times for family meals and stick to it. If something comes up, make it into a family event so you still end up sharing a meal. For example, if your daughter's soccer game is scheduled on a family dinner night, everyone goes to the game and eats together afterward.
- Take pride in your table. Set the table more elaborately, or have one of the kids set it for the whole family. Add cloth napkins, placemats or flowers.
- Learn to cook with a pressure cooker or slow cooker to make meal prep easier on everyone's schedule. You'll return at the end of the day to a dinner that's ready to serve.
- Cook several meals over the weekend and refrigerate or freeze them to be reheated later in the week.
- Mix store-prepared and homemade foods to save time and still provide complete nutrition.
- Turn off the phone, television and other distractions. Play soothing music or light if you choose.
