Several studies have shown that eating meals together as a family can actually improve the health and wellbeing of your children. Studies published by the Journal of the American Dietetic Association, the Archives of Family Medicine, and The Archives of Pediatrics and Adolescent Medicine have found that:

• Families who eat together all or most days of the week eat more healthfully, consuming more important nutrients like calcium, fiber, iron, vitamins B6 and B12, C and E, and less total fat.
• Children consumed more fruits and vegetables and fewer snack foods.
• Children and teens tend to do better in school and show higher scholastic scores than children who do not eat family meals.
• Family meals may decrease risk for unhealthy weight control practices (eating disorders) and substance abuse.

Family Meals made Easy!

Plan Ahead: Plan days and times for family meals. If dinners aren't always possible plan to eat weekend lunches or breakfasts together. Plan and post a menu for the week. Enlist help getting dinner started and getting the table set, so that the burden doesn't fall on one person.

Prep Ahead: Batch cook on days that you have more time, like on the weekends. Casseroles, soups, and chili can be made ahead and re-heated when ready to eat. Pre-chop onions and peppers and store in the freezer or refrigerator (for 2-3 days) until ready to add to a recipe. Make extra meat or chicken and freeze for later use in soups, casseroles or salads.

Keep it Simple: Keep meals simple and stick to the basics. Offer a variety of foods from the major food groups, such as lean meat or fish, grains, vegetables and low-fat dairy. Place fresh or canned (in natural juices) fruit or natural applesauce on the table for a sweet dessert with less sugar. Have your pantry, freezer and refrigerator well stocked with nutritious foods that can be used to prepare a meal in a pinch.

Keep it Fun: Avoid meal time struggles and short-order cooking. Always have at least one thing on the table that everyone likes. Encourage, don't force children to try new foods. Keep conversation pleasant and positive.