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SALT LAKE CITY -- There's nothing like sitting around the dinner table as a family at the end of a hectic day. But while planning and preparing a nutritious meal might be the ideal for families, it's not always reality. Despite the best of intentions, most parents come home from work tired and stressed at the end of the day, so a home-cooked meal is too often substituted for a take-out or drive-thru dinner eaten in front of the TV.
But there's no substitute for the traditional family meal, and it's not just the quality of the food that matters. Studies show that families who have a meal together at the end of the day accomplish more than just eating together.
The National Center on Addiction and Substance Abuse found that if a child has family dinnertime on a regular basis, they are less likely to try cigarettes, alcohol, marijuana or other drugs or to have friends that use those substances.
A study published in the Journal of Marriage and Family says time spent in meals at home is associated with a more stable, organized family life, correlating with children having fewer behavior problems. ABC News reports children who participate in family dinner also have a higher probability of earning good grades in school.
Family dinnertime is also the best opportunity for providing your children with good nutrition. Studies show eating dinner together as a family can also reduce the probability of obesity in the children. In one study, U.S. preschool-aged children exposed to the three household routines of regularly eating the evening meal as a family, obtaining adequate nighttime sleep and having limited screen-viewing time had a 40 percent lower prevalence of obesity.
Still, it can be tough for over-scheduled families to squeeze in one more event at the end of the night. Here's how to make family dinner a priority at your house.
Start with a goal
Family dinnertime will not look the same in every family. Especially if family mealtime is new for you, start small. Set a goal -- say, to have dinner two to three times a week to start -- and write it down. Get everyone in the family invested and agree to make dinner a priority.
- The Food Nanny helps you simplify meal planning and preparation and tells you why family dinner is so important.
- Drop ingredients in a slow cooker and go spend time with your family while dinner cooks itself.
- Collect recipes that your kids will not only love, they can help cook too.
Set a scheduleDecide on a set time for family dinner and plan other activities around it. To work mealtime into a busy family schedule, put everyone's commitments, including practices and lessons, on a calendar. Then look for the open spaces that dinner can fit into.
Plan ahead
Family meal time doesn't just happen, it takes planning. Parents should consider meal or menu planning in advance to make sure everything is on hand to prepare dinner. To make healthy eating a priority, stock the kitchen with fresh fruits, vegetables, nuts and low-fat cheese. If you have them on hand, you're more likely to incorporate them into your meals and less likely to choose processed foods or call for pizza. These healthy items also make handy side dishes and great snacks throughout the day.
Adjust your expectations
Family meals don't have to be elaborate. Younger children are often happy with sandwiches, or even breakfast foods for dinner. Work salads and vegetables into meals as you can. Focus on easy-to-make family favorites and collect a few quick recipes that can be made with items you have regularly on hand.
If time in the evenings is in short supply, invest in a slow cooker and prepare meals well in advance. Most Crock Pot recipes require just a few ingredients, and ready-made spice mixes dress up a cut of meat. A slow cooker can be used to prepare great vegetable or breakfast dishes as well.
Put away distractions
The gadgets and distractions that are so present in our lives cannot take the place of the people in our lives. Clear the table before dinner and set a place for everyone. Computers, phones, MP3 players, TV, newspapers and the mail can wait until dinner is over.
Get the family involved
Young children can help prepare simple dishes, get out the condiments, pour the drinks or set the table. Older children and teens can learn to cook entire meals and can take turns being in charge of dinner. They can even give parents assignments instead of the other way around. There is real value in everyone doing a small part to get dinner ready and on the table. After the meal, cleanup can be handled by everyone.
Once a mealtime pattern is established and the whole family is into the routine, it becomes easier. Remember, this is about more than food. A family meal each day provides stability and support, giving your family a chance to sit down together and check in on each other each and every day.
Julia Parslow is an educator, working mom, gardener and knitter living and working in southern Utah.
